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Description

3 times per week, Bodyweight only. Warmup plus Skill work and Strength.


Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
50 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
35 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
35 seconds
Shoulder Opener with Band
Shoulder Opener with Band
40 seconds
Effort: Light
Wall Extensions
45 seconds
Full Body Circles
40 seconds
Cat Cow
Cat Cow
1 minute
Effort: Light
Scapular Shrugs
30 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 seconds
Inward Wrist Circles
Inward Wrist Circles
40 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
35 seconds
Outward Wrist Circles
Outward Wrist Circles
40 seconds
Burpees
Burpees
20 seconds

Set 2: 1 round
Wall Plank
Wall Plank
1 minute
Rest
Rest
45 seconds

Set 3: 3 rounds
Pull-ups
Pull-ups
8 reps
Rest
Rest
1 minute
Bench Dips
Bench Dips
8 reps
Rest
Rest
50 seconds

Set 4: 3 rounds
Squats
Squats
8 reps
Rest
Rest
45 seconds
L Seat Lifts
L Seat Lifts
30 seconds
Rest
Rest
45 seconds

Set 5: 3 rounds
Fast Push-Ups
Fast Push-Ups
8 reps
Rest
Rest
1 minute
Effort: Moderate
Inverted Rows
8 reps
Rest
Rest
45 seconds

Set 6: 1 round
Hands On Floor Fingers Back Shoulder Stretch
1 minute
Rear Hand Clasp Behind Back
30 seconds
Rear Hand Clasp Behind Back
30 seconds
Garland Pose
Garland Pose
1 minute
Standing Forward Bend
Standing Forward Bend
1 minute
Left Low Lunge
Left Low Lunge
30 seconds
Right Low Lunge
Right Low Lunge
30 seconds
Butterfly
Butterfly
1 minute
Camel
Camel
35 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
35 seconds
Lying Spinal Twist
Lying Spinal Twist
1 minute
Corpse
Corpse
1 minute


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