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Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Body Circles
Body Circles
30 seconds
Warm-Up Walk
Effort: Light
Warm-Up Walk
30 seconds
Knee Circles
Knee Circles
30 seconds
Effort: Light
stretching mollets
2 minutes
Big Forward Arm Circles
Big Forward Arm Circles
1 minute
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Cross Leg Obliques
Cross Leg Obliques
1 minute
Back Extension on Ball
Back Extension on Ball
1 minute
High Knee Pulls
Effort: Light
High Knee Pulls
1 minute
Ab Ball Raises
Ab Ball Raises
1 minute
Rest
Rest
20 seconds
BOSU Squats
BOSU Squats
1 minute
BOSU Floor Bridge
BOSU Floor Bridge
1 minute
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
1 minute
BOSU Right Offset Squats
BOSU Right Offset Squats
1 minute
Elbow Plank on BOSU
Elbow Plank on BOSU
1 minute
Rest
Rest
20 seconds
BOSU Right Leg Floor Bridges
BOSU Right Leg Floor Bridges
1 minute
BOSU Left Leg Floor Bridges
BOSU Left Leg Floor Bridges
1 minute
Double Knees
Double Knees
1 minute
Jumping Jacks
Effort: Light
Jumping Jacks
1 minute
Jog on the Spot
Jog on the Spot
1 minute
Rest
Rest
30 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Elbow Plank Hop Outs
Elbow Plank Hop Outs
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Sit Ups with Reach Ups
Sit Ups with Reach Ups
1 minute
Rest
Rest
30 seconds
Foot Taps
Foot Taps
1 minute
Front Kicks
Front Kicks
1 minute
Butt Kickers
Butt Kickers
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Rowing
Resistance: Light
Effort: Light
Rowing
10 minutes
Elliptical
Weights: Light
Effort: Light
Elliptical
5 minutes
Cool Down Cycling
Resistance: Light
Cool Down Cycling
5 minutes
Power Walk
Effort: Light
Power Walk
5 minutes

Set 3: 1 round
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Center Leg Stretch
Center Leg Stretch
45 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Head to Knee
Head to Knee
1 minute
Extended Child's Pose
Extended Child's Pose
45 seconds


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