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Exercises

Set 1: 1 round
Big Reverse Arm Circles
Big Reverse Arm Circles
25 seconds
Big Forward Arm Circles
Big Forward Arm Circles
25 seconds
Jog on the Spot
Jog on the Spot
1 minute
Jumping Jacks
Jumping Jacks
45 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Butt Kickers
Butt Kickers
45 seconds
Dynamic Lunges
Dynamic Lunges
1 minute
High Knees
High Knees
1 minute
Cross Knees to Elbows
Effort: Moderate
Cross Knees to Elbows
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Hanging Knee Raises
Hanging Knee Raises
10 reps
Plank Hip Rotations
Plank Hip Rotations
1 minute
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
1 minute
Rest
Rest
45 seconds

Set 3: 3 rounds
Bent Knee Twists
Bent Knee Twists
1 minute
Crunchy Frogs
Crunchy Frogs
45 seconds
Clapping Push-Ups
Clapping Push-Ups
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Side Cross Kicks
Effort: Vigorous
Side Cross Kicks
1 minute
Ice Skaters
Effort: Vigorous
Ice Skaters
1 minute
Jumping Lunges
Jumping Lunges
45 seconds
Front Back Jacks
Effort: Vigorous
Front Back Jacks
1 minute
Rest
Rest
1 minute

Set 5: 3 rounds
Lateral Step Ups
Effort: Vigorous
Lateral Step Ups
1 minute
Lateral Power Step Ups
Effort: Vigorous
Lateral Power Step Ups
45 seconds
Reverse Lunge off Step
Effort: Vigorous
Reverse Lunge off Step
1 minute
Rest
Rest
1 minute

Set 6: 2 rounds
Mini Scorpion
Effort: Vigorous
Mini Scorpion
45 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Rest
Rest
20 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Swiss Ball JackKnife
Effort: Vigorous
Swiss Ball JackKnife
1 minute
Rest
Rest
1 minute

Set 7: 2 rounds
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Kneeling Spiderman
Kneeling Spiderman
45 seconds
Rest
Rest
1 minute

Set 8: 2 rounds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Frog Crunches
Frog Crunches
1 minute
Flutter Kicks
Effort: Vigorous
Flutter Kicks
1 minute
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
1 minute
Rest
Rest
1 minute


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