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Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
1 min 30 secs

Set 2: 2 rounds
Squats
Squats
1 min 30 secs
Rest
Rest
15 seconds
Plank
Plank
2 minutes
Rest
Rest
25 seconds
Squat Pulses
Squat Pulses
1 min 15 secs
Rest
Rest
20 seconds
Left Oblique Crunches
Left Oblique Crunches
1 min 30 secs
Right Oblique Crunches
Right Oblique Crunches
1 min 30 secs
Step-Ups
Step-Ups
1 min 30 secs
Rest
Rest
25 seconds
Tip Toe Squats
Tip Toe Squats
2 minutes
Rest
Rest
20 seconds
Plank Bird Dog
Plank Bird Dog
1 minute
Rest
Rest
20 seconds
Weighted Wide Squats
Weighted Wide Squats
1 min 30 secs
Rest
Rest
20 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
2 minutes
Rest
Rest
20 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
1 min 30 secs
Lying Left Leg Lifts
Lying Left Leg Lifts
1 min 30 secs
Rest
Rest
25 seconds
Alternating Side Planks
Alternating Side Planks
1 min 30 secs
Rest
Rest
15 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
1 min 30 secs
Rest
Rest
20 seconds
Prisoner Squats
Prisoner Squats
1 min 30 secs
Rest
Rest
15 seconds
Dumbbell Side Bends
Dumbbell Side Bends
1 min 30 secs
Calf raises
1 min 30 secs
High-Plank and Knee Draw
High-Plank and Knee Draw
1 min 15 secs
Rest
Rest
25 seconds
90-90 Crunches
90-90 Crunches
1 min 30 secs
Rest
Rest
20 seconds
Leg Lifts
Leg Lifts
1 min 30 secs
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
1 min 30 secs
Rest
Rest
15 seconds
Bird Dog
Bird Dog
2 minutes
Alternating Fire Hydrants
Alternating Fire Hydrants
1 min 30 secs
Rest
Rest
15 seconds
Ab Choppers
Ab Choppers
1 min 30 secs
Rest
Rest
15 seconds
Squats with Raised Arms
Squats with Raised Arms
1 min 30 secs
Rest
Rest
15 seconds
Floor Wipers
Floor Wipers
1 min 30 secs
Rest
Rest
30 seconds

Set 3: 1 round
Quad Stretches
Quad Stretches
2 minutes
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
2 minutes
Upward Facing Dog
Upward Facing Dog
1 min 30 secs
Lying Hamstring Stretches
Lying Hamstring Stretches
2 minutes
Pretzel Stretches
Pretzel Stretches
2 minutes
Right Half Pigeon
Right Half Pigeon
1 min 30 secs
Left Half Pigeon
Left Half Pigeon
1 min 30 secs
Child's Pose with Side Reaches
Child's Pose with Side Reaches
2 minutes
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
1 min 30 secs


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