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Exercises

Set 1: 1 round
Neck Rolls
30 seconds
Shoulder Shrugs
30 seconds
Small Arm Circles
30 seconds
Large Arm Circles
30 seconds
Jog On Spot
30 seconds
Jacks
30 seconds
Strides
30 seconds
Sprint On Spot
30 seconds

Set 2: 2 rounds
Mountain Climbers
40 seconds
Burpees
40 seconds
Frogs
40 seconds
Transition
15 seconds

Set 3: 2 rounds
Alternate Lunges
40 seconds
Squats
40 seconds
Squat And Hold
40 seconds
Transition
15 seconds

Set 4: 2 rounds
Tricep Dips
40 seconds
Push Ups
40 seconds
Hand Elbow Plank
40 seconds
Transition
15 seconds

Set 5: 1 round
10 Burpees, 10 Push Ups: 8 Burpees, 8 Push Ups; 6 Burpees, 6 Push Ups; 4 Burpees 4 Pushups; 2 Burpees 2 Push Ups
4 minutes
Transition
15 seconds

Set 6: 2 rounds
Explosives
40 seconds
Walking Squat
40 seconds
Walking Lunge
40 seconds
Transition
15 seconds

Set 7: 2 rounds
Plank
40 seconds
Alternate Side Plank
40 seconds
Reverse Plank
40 seconds
Transition
15 seconds

Set 8: 2 rounds
Plank With Toe Taps
40 seconds
Plank With Hop Outs
40 seconds
Knee To Elbow Plank
40 seconds
Transition
15 seconds

Set 9: 2 rounds
Hollow Body Hold
40 seconds
Bicycle Crunches
40 seconds
Reverse Crunches
40 seconds
Transition
15 seconds

Set 10: 2 rounds
Back Stretches
40 seconds
Leg Stretches
40 seconds
Arm Stretches
40 seconds


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