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Exercises

Set 1: 1 round
Walking High Knees
Walking High Knees
30 seconds
Jog on the Spot
Effort: Light
Jog on the Spot
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
30 seconds
High Knees
Effort: Vigorous
High Knees
30 seconds
Jumping Jacks
Effort: Vigorous
Jumping Jacks
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
10 reps
Side to Side Right Leg Swings
Side to Side Right Leg Swings
10 reps

Set 2: 4 rounds
Spiderman Push-Ups
Spiderman Push-Ups
Reps until failure
Plank with Arm Lifts
Plank with Arm Lifts
30 reps
Calf Jumps
12 reps

Set 3: 1 round
Rest
Rest
2 minutes

Set 4: 4 rounds
Plyometric Push-Ups
Plyometric Push-Ups
10 reps
Bicycle Crunches
Bicycle Crunches
100 reps
Floor Bridge
Floor Bridge
20 reps

Set 5: 1 round
Rest
Rest
2 minutes

Set 6: 4 rounds
Squat Jumps
Squat Jumps
15 reps
Diamond Push-Ups
Diamond Push-Ups
10 reps
Mountain Climbers
Mountain Climbers
100 reps

Set 7: 1 round
Cool Down
5 minutes


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