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Exercises

Set 1: 1 round
Jump Rope
Effort: Light
Jump Rope
1 min 30 secs
High Knees
Effort: Light
High Knees
1 minute
Jumping Jacks
Effort: Light
Jumping Jacks
30 seconds
Mountain Climbers
Effort: Light
Mountain Climbers
30 seconds
Cross Knees to Elbows
Effort: Light
Cross Knees to Elbows
30 seconds
Side Bends
Effort: Light
Side Bends
30 seconds
Side Bends
Effort: Light
Side Bends
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Treadmill Walking
Incline: Moderate
Effort: Moderate
Treadmill Walking
2 mins 30 secs
Treadmill Running
Incline: Light
Effort: Vigorous
Treadmill Running
1 minute
Treadmill Slow Jogging
Incline: Light
Effort: Moderate
Treadmill Slow Jogging
2 minutes
Treadmill Moderate Jog
Incline: Light
Effort: Vigorous
Treadmill Moderate Jog
2 minutes
Treadmill Running
Incline: Light
Effort: Very Hard
Treadmill Running
1 minute
Treadmill Slow Jogging
Incline: Light
Effort: Moderate
Treadmill Slow Jogging
2 minutes
Treadmill Moderate Jog
Incline: Light
Effort: Vigorous
Treadmill Moderate Jog
2 minutes
Treadmill Running
Incline: Light
Effort: Very Hard
Treadmill Running
1 minute
Rest
Rest
1 minute

Set 3: 3 rounds
Cross Body Crunches
Cross Body Crunches
12 reps
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
12 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Bicycle Crunches
Bicycle Crunches
12 reps
Rest
Rest
10 seconds
Russian Twists
Russian Twists
12 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Spiderman Planks
Spiderman Planks
12 reps
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
20 seconds
Right Side Plank
Right Side Plank
20 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Child's Pose
Child's Pose
30 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Right Side Stretch
Right Side Stretch
15 seconds
Fold Forward
Fold Forward
30 seconds


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