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Exercises

Set 1: 1 round
Jump Rope
Effort: Moderate
Jump Rope
15 minutes
Rest
Rest
1 minute

Set 2: 1 round
L Seat Lifts
L Seat Lifts
7 seconds
Rest
Rest
1 minute
L Seat Lifts
L Seat Lifts
7 seconds
Rest
Rest
1 minute
L Seat Lifts
L Seat Lifts
7 seconds
Rest
Rest
1 minute
L Seat Lifts
L Seat Lifts
7 seconds
Rest
Rest
1 minute

Set 3: 1 round
Floor Bridge
Floor Bridge
15 seconds
Rest
Rest
1 minute
Floor Bridge
Floor Bridge
15 seconds
Rest
Rest
1 minute
Floor Bridge
Floor Bridge
15 seconds
Rest
Rest
1 minute
Floor Bridge
Floor Bridge
15 seconds
Rest
Rest
1 minute

Set 4: 1 round
Walking
Effort: Moderate
Walking
15 minutes
Rest
Rest
1 minute

Set 5: 1 round
Hanging L Raises
Hanging L Raises
7 reps
Rest
Rest
1 minute
Hanging L Raises
Hanging L Raises
7 reps
Rest
Rest
1 minute
Hanging L Raises
Hanging L Raises
7 reps
Rest
Rest
1 minute
Hanging L Raises
Hanging L Raises
7 reps
Rest
Rest
1 minute

Set 6: 1 round
Twist Hold (Right)
20 seconds
Twist Hold (Left)
20 seconds
Twist Hold (Right)
20 seconds
Twist Hold (Left)
20 seconds
Rest
Rest
1 minute

Set 7: 1 round
Walking
Effort: Vigorous
Walking
10 minutes
Rest
Rest
1 minute


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