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Exercises

Set 1: 1 round
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
30 seconds
High Knee Pulls
Effort: Moderate
High Knee Pulls
1 minute
Body Circles
Effort: Moderate
Body Circles
1 minute
Cross Jacks
Effort: Moderate
Cross Jacks
1 minute
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
1 minute
Squats with Raised Arms
Squats with Raised Arms
1 minute
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
1 minute
Front Back Hops in Place
Effort: Moderate
Front Back Hops in Place
1 minute
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
1 minute

Set 2: 2 rounds
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds
Ab Choppers
Ab Choppers
1 minute
Rest
Rest
5 seconds
Hanging Knee Raises
Hanging Knee Raises
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
1 minute

Set 3: 2 rounds
Side Plank Single Arm Row & Push with Weights
Weights: Moderate
Effort: Vigorous
Side Plank Single Arm Row & Push with Weights
16 reps
Rest
Rest
5 seconds
Hanging L Raises
Hanging L Raises
45 seconds
Extended Plank Hold
Extended Plank Hold
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
5 seconds
Left Side Plank Crunches
Left Side Plank Crunches
45 seconds
Right Side Plank Crunches
Right Side Plank Crunches
45 seconds
Rest
Rest
5 seconds
Pull-Ups
Pull-Ups
45 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Rest
Rest
1 minute

Set 5: 2 rounds
Jack Knife w/Stability Ball
Effort: Vigorous
Jack Knife w/Stability Ball
1 minute
90 Degree Hang
90 Degree Hang
30 seconds
Step Through Side Plank
Step Through Side Plank
1 minute
Opposite Elbow to Knee Side Plank
Opposite Elbow to Knee Side Plank
1 minute
Rest
Rest
1 minute

Set 6: 2 rounds
Lying Bench Leg Pull-in's & Thrust Up's
Incline: Light
Effort: Vigorous
Lying Bench Leg Pull-in's & Thrust Up's
15 reps
Incline Bench Sit-Ups With Torso Twist
Effort: Vigorous
Incline Bench Sit-Ups With Torso Twist
10 reps
Incline Bench Straight Leg Raises
Effort: Vigorous
Incline Bench Straight Leg Raises
10 reps
Bench Bycicles
Effort: Vigorous
Bench Bycicles
45 seconds
Rest
Rest
1 minute


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