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Exercises

Set 1: 1 round
Elbow Plank
Elbow Plank
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Half Side Planks
Half Side Planks
30 seconds
Half Side Planks
Half Side Planks
30 seconds
Rest
Rest
1 minute
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
15 reps
Mountain Climbers
Effort: Light
Mountain Climbers
1 minute
Rest
Rest
1 minute
Donkey Whips
Donkey Whips
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Clams
Clams
30 seconds
Clams
Clams
30 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
1 minute
Fifer Scissors
Fifer Scissors
30 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
1 minute
Side Lunges
Side Lunges
1 minute
Left Runner's Lunge
Left Runner's Lunge
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Rest
Rest
1 minute
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
30 seconds
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
30 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
1 minute
Rest
Rest
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Burpees
Effort: Vigorous
Burpees
5 reps
Rest
Rest
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Floor Bridge
Floor Bridge
1 minute
Bird Dog
Bird Dog
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Rest
Rest
1 minute
Elbow Plank
Elbow Plank
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
30 seconds
Half Side Planks
Half Side Planks
30 seconds
Half Side Planks
Half Side Planks
30 seconds
Rest
Rest
1 minute
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
10 reps
Mountain Climbers
Effort: Light
Mountain Climbers
1 minute
Rest
Rest
1 minute
Donkey Whips
Donkey Whips
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Clams
Clams
30 seconds
Clams
Clams
30 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
1 minute
Fifer Scissors
Fifer Scissors
30 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
1 minute
Side Lunges
Side Lunges
30 seconds
Left Runner's Lunge
Left Runner's Lunge
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Rest
Rest
1 minute
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
30 seconds
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
30 seconds
Dumbell Back Row
Dumbell Back Row
1 minute
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
1 minute
Rest
Rest
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Burpees
Effort: Vigorous
Burpees
5 reps
Rest
Rest
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Floor Bridge
Floor Bridge
1 minute
Bird Dog
Bird Dog
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Rest
Rest
1 minute
Backwards Skipping
Effort: Very Hard
Backwards Skipping
5 minutes
Rest
Rest
1 minute
Child's Pose
Child's Pose
1 minute
Big Toe Forward Bend
Big Toe Forward Bend
1 minute
Side Bends
Side Bends
1 minute
Seated Forward Bend
Seated Forward Bend
1 minute
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 minute


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  • BSL-Strength
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  • Get In The Zone
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