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Exercises

Set 1: 1 round
Treadmill Running
Treadmill Running
5 minutes
Chin Pout
Chin Pout
20 reps
Rest
Rest
2 minutes

Set 2: 1 round
Lying Right Leg Stretch
Lying Right Leg Stretch
30 seconds
Lying Left Leg Stretch
Lying Left Leg Stretch
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Quad Stretch in Left Low Lunge
Quad Stretch in Left Low Lunge
30 seconds
Wide Squat Holds
Wide Squat Holds
30 seconds
Rest
Rest
2 minutes

Set 3: 1 round
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
10 seconds
Reverse Crunches
Reverse Crunches
20 reps
Rest
Rest
10 seconds
Alternating Side Crunches
Alternating Side Crunches
20 reps
Rest
Rest
1 minute

Set 4: 1 round
Weighted Sumo Squats
Weighted Sumo Squats
20 reps
Rest
Rest
10 seconds
Barbell Glute Bridge
Barbell Glute Bridge
1 minute
Rest
Rest
10 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
10 reps
Rest
Rest
10 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
10 reps
Rest
Rest
10 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
10 reps
Rest
Rest
10 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
10 reps
Rest
Rest
10 seconds
Glute Combo Kickback
Glute Combo Kickback
20 reps
Rest
Rest
10 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds
Rest
Rest
10 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Rest
Rest
10 seconds
Front Kicks
Front Kicks
20 reps
Rest
Rest
10 seconds
Lying Scorpions
Lying Scorpions
20 reps
Rest
Rest
1 minute

Set 5: 1 round
Stair Stepping
Stair Stepping
10 minutes
Rest
Rest
1 minute

Set 6: 1 round
Lying Right Leg Stretch
Lying Right Leg Stretch
30 seconds
Lying Left Leg Stretch
Lying Left Leg Stretch
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Quad Stretch in Left Low Lunge
Quad Stretch in Left Low Lunge
30 seconds
Wide Squat Holds
Wide Squat Holds
30 seconds


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