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Exercises

Set 1: 1 round
Run or Bike or Elliptical or Power Hike Warm Up
Effort: Moderate
Run or Bike or Elliptical or Power Hike Warm Up
15 minutes
Walking
Effort: Light
Walking
1 minute

Set 2: 3 rounds
Plank
Plank
1 minute
Plank with Toe Taps
Plank with Toe Taps
1 minute
Plank with Shoulder Taps
Plank with Shoulder Taps
30 reps
Rotating Elbow Plank
Rotating Elbow Plank
30 reps
Elbow Plank
Elbow Plank
1 minute
Child's Pose
Child's Pose
30 seconds

Set 3: 3 rounds
Mountain Climbers
Mountain Climbers
60 reps
Russian Twists
Russian Twists
60 reps
Bicycle Crunches
Bicycle Crunches
60 reps
Alternating Side Crunches
Alternating Side Crunches
20 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
20 reps

Set 4: 3 rounds
Floor Bridge
Floor Bridge
30 seconds
Floor Bridge
Floor Bridge
20 reps
Lying Scorpions
Lying Scorpions
30 reps
Cat Cow
Cat Cow
30 seconds


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