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Description

4 days consecutively or 24 hours of rest in between dependent upon current fitness level


Exercises

Set 1: 1 round
Running
Running
5 minutes

Set 2: 1 round
High Knee Pulls
High Knee Pulls
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
8 reps
Side to Side Right Leg Swings
Side to Side Right Leg Swings
8 reps
Squats
Squats
8 reps
Chest Openers
Chest Openers
10 reps

Set 3: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
15 reps
Chin-Ups
Chin-Ups
10 reps
Pullovers on Ball
Pullovers on Ball
20 reps
Rest
Rest
45 seconds

Set 4: 4 rounds
Split Squats
Split Squats
15 reps
Stability Ball Leg Curls
Stability Ball Leg Curls
15 reps
Box Jumps
Box Jumps
15 reps
Rest
Rest
45 seconds

Set 5: 1 round
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Child's Pose
Child's Pose
30 seconds
Prayer Hands Reaches
Prayer Hands Reaches
30 seconds


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