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Exercises

Set 1: 2 rounds
Jog on the Spot
Effort: Light
Jog on the Spot
20 seconds
Butt Kickers
Effort: Light
Butt Kickers
20 seconds
High Knees
Effort: Light
High Knees
20 seconds
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
20 seconds
Small Forward Arm Circles
Effort: Moderate
Small Forward Arm Circles
20 seconds
Small Reverse Arm Circles
Effort: Moderate
Small Reverse Arm Circles
20 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
1 minute
Side to Side Left Leg Swings
Side to Side Left Leg Swings
20 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
20 seconds

Set 2: 2 rounds
Push-Ups
Push-Ups
5 reps
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
10 reps
Reverse Crunches
Reverse Crunches
15 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Toe Touch Single Arm
Toe Touch Single Arm
25 reps
Squats
Squats
30 reps
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Lunges
Lunges
40 reps
Jump Rope
Effort: Vigorous
Jump Rope
30 seconds
Squats
Squats
30 reps
Toe Touch Single Arm
Toe Touch Single Arm
25 reps
Bicycle Crunches
Bicycle Crunches
15 reps
Reverse Crunches
Reverse Crunches
15 reps
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
10 reps
Push-Ups
Push-Ups
5 reps
Rest
Rest
1 min 30 secs

Set 3: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
2 minutes


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