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Description

This workout is to be done with an exercise mat, skipping rope and a resistance band. Any level resistance you find difficult but achievable when pushed. Note: increase speed per set in each set. 50%, 75%, 100% for example.


Exercises

Set 1: 3 rounds
Jumping Jacks
Effort: Moderate
Jumping Jacks
30 seconds
High Knees
Effort: Moderate
High Knees
30 seconds
Hop in Place
Effort: Moderate
Hop in Place
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Chest Openers
Chest Openers
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Side Bends
Side Bends
30 seconds

Set 3: 3 rounds
Squat with Band
Squat with Band
1 minute
Split Squats with Band
Split Squats with Band
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
5 Way Push Ups
5 Way Push Ups
1 minute
Dolphin Push-Ups
Dolphin Push-Ups
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Band Bicep Curls
Band Bicep Curls
1 minute
Overhead Tricep Extension with Band
1 minute
Rest
Rest
30 seconds

Set 6: 3 rounds
Jump Rope (Forward)
Effort: Very Hard
Jump Rope (Forward)
1 minute
Effort: Very Hard
Jump Rope with Lateral Hops
1 minute
Side Jump Rope
Effort: Very Hard
Side Jump Rope
1 minute
Rest
Rest
30 seconds

Set 7: 1 round
Side Bends
Side Bends
45 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
45 seconds
Chest Openers
Chest Openers
45 seconds
Right Quad Stretch
Right Quad Stretch
45 seconds
Left Quad Stretch
Left Quad Stretch
45 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
45 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
45 seconds
Big Forward Arm Circles
Big Forward Arm Circles
45 seconds


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