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Exercises

Set 1: 2 rounds
Jumping Jacks
Effort: Moderate
Jumping Jacks
1 minute
Squats
Squats
20 reps
High Knees
Effort: Moderate
High Knees
1 minute
Push-Ups
Push-Ups
12 reps

Set 2: 3 rounds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
12 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
12 reps
Bottom to Bottom Squats
Bottom to Bottom Squats
12 reps
Barbell Glute Bridge
Weights: Moderate
Barbell Glute Bridge
12 reps
Curtsy Lunge
Curtsy Lunge
12 reps
Bicycle Crunches
Bicycle Crunches
12 reps
Side Lunges
Side Lunges
15 reps
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
12 reps
Overhead Press
Weights: Moderate
Overhead Press
12 reps
Dumbbell Pull-over on a Ball
Weights: Moderate
Dumbbell Pull-over on a Ball
12 reps
Ball Back Extensions
Ball Back Extensions
30 seconds
Plank
Plank
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Quad Stretches
Quad Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds


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