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Exercises

Set 1: 1 round
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds

Set 2: 2 rounds
Bicep Curls
Weights: Light
Bicep Curls
1 minute
Transition
Transition
5 seconds
Dumbbell Upright Rows
Weights: Light
Dumbbell Upright Rows
1 minute
Transition
Transition
5 seconds
Dumbbell V-Raises
Weights: Light
Dumbbell V-Raises
1 minute
Transition
Transition
5 seconds
Tricep Kickbacks
Weights: Light
Tricep Kickbacks
1 minute
Rest
Rest
1 minute

Set 3: 2 rounds
Jumping Jacks
Effort: Light
Jumping Jacks
20 seconds
Transition
Transition
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Transition
Transition
5 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Transition
Transition
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Jumping Jacks
Effort: Light
Jumping Jacks
20 seconds
Transition
Transition
5 seconds
Knees to Elbows
Knees to Elbows
1 minute
Transition
Transition
5 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Transition
Transition
5 seconds
Knees to Elbows
Knees to Elbows
1 minute
Rest
Rest
1 minute

Set 5: 3 rounds
Ice Skaters
Ice Skaters
1 minute
Transition
Transition
5 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
1 minute

Set 6: 1 round
Elbow Plank
Elbow Plank
1 minute
Transition
Transition
20 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Transition
Transition
5 seconds
Left Side Stretch
Left Side Stretch
20 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Treadmill Walk
Treadmill Walk
5 minutes


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