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Exercises

Set 1: 1 round
90 Lat Stretch
90 Lat Stretch
20 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Hamstring Stretches
Hamstring Stretches
40 seconds
Transition
Transition
30 seconds
Treadmill Walk
Treadmill Walk
2 minutes
Transition
Transition
1 minute

Set 2: 1 round
Basketball Shots
Basketball Shots
30 seconds
Transition
Transition
5 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Transition
Transition
5 seconds
Front Kicks
Front Kicks
30 seconds
Rest
Rest
15 seconds
High Knees
High Knees
30 seconds
Transition
Transition
5 seconds
Ice Skaters
Ice Skaters
30 seconds
Transition
Transition
5 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Transition
Transition
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Transition
Transition
10 seconds
Elbow Plank
Elbow Plank
30 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 1 round
Basketball Shots
Effort: Moderate
Basketball Shots
50 seconds
Transition
Transition
5 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Transition
Transition
5 seconds
Front Kicks
Effort: Moderate
Front Kicks
50 seconds
Rest
Rest
15 seconds
High Knees
Effort: Moderate
High Knees
45 seconds
Transition
Transition
5 seconds
Ice Skaters
Effort: Moderate
Ice Skaters
45 seconds
Transition
Transition
5 seconds
Jog on the Spot
Effort: Moderate
Jog on the Spot
45 seconds
Transition
Transition
20 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
35 seconds
Transition
Transition
10 seconds
Elbow Plank
Elbow Plank
40 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 1 round
Basketball Shots
Basketball Shots
30 seconds
Transition
Transition
5 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Transition
Transition
5 seconds
Front Kicks
Effort: Moderate
Front Kicks
30 seconds
Rest
Rest
15 seconds
High Knees
Effort: Moderate
High Knees
30 seconds
Transition
Transition
5 seconds
Ice Skaters
Effort: Moderate
Ice Skaters
30 seconds
Transition
Transition
5 seconds
Jog on the Spot
Effort: Moderate
Jog on the Spot
20 seconds
Transition
Transition
15 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
25 seconds
Transition
Transition
10 seconds
Elbow Plank
Elbow Plank
25 seconds

Set 7: 1 round
Child's Pose
Child's Pose
20 seconds
Transition
Transition
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
20 seconds
Transition
Transition
5 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
20 seconds
Transition
Transition
15 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Transition
Transition
5 seconds
Right Quad Stretch
Right Quad Stretch
20 seconds
Transition
Transition
5 seconds
Body Circles
Body Circles
30 seconds
Transition
Transition
20 seconds
Treadmill Walk
Treadmill Walk
3 minutes


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