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Exercises

Set 1: 1 round
Walking High Knees
Effort: Moderate
Walking High Knees
1 minute
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
30 seconds
Body Circles
Effort: Moderate
Body Circles
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Push-Ups
Push-Ups
30 seconds
Recovery
Recovery
10 seconds
Kettlebell Swings
Kettlebell Swings
30 seconds
Recovery
Recovery
10 seconds
Plank
Plank
1 minute
Recovery
Recovery
10 seconds
Jumping Jacks
Effort: Vigorous
Jumping Jacks
30 seconds
Recovery
Recovery
10 seconds
Kettlebell Curl to Press
Weights: Moderate
Kettlebell Curl to Press
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Burpees
Effort: Vigorous
Burpees
30 seconds
Recovery
Recovery
10 seconds
Left Kettlebell Swing to Squat Press
Weights: Moderate
Left Kettlebell Swing to Squat Press
30 seconds
Recovery
Recovery
10 seconds
Right Kettlebell Swing to Squat Press
Weights: Moderate
Right Kettlebell Swing to Squat Press
30 seconds
Recovery
Recovery
10 seconds
Plank
Plank
45 seconds
Recovery
Recovery
10 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Kettlebell Swings
Kettlebell Swings
30 seconds
Recovery
Recovery
10 seconds
Kettlebell Squats
Weights: Moderate
Kettlebell Squats
30 seconds
Recovery
Recovery
10 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
30 seconds
Recovery
Recovery
10 seconds
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
30 seconds
Recovery
Recovery
10 seconds
Rest
Rest
1 minute

Set 5: 1 round
Elbow Plank
Elbow Plank
30 seconds
Recovery
Recovery
10 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Recovery
Recovery
10 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Recovery
Recovery
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Recovery
Recovery
10 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Child's Pose
Child's Pose
30 seconds
Recovery
Recovery
10 seconds
Fist Bumps
Fist Bumps
15 seconds


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