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Exercises

Set 1: 1 round
Running
Effort: Light
Running
15 minutes

Set 2: 2 rounds
Step Ups with Knee Lifts
Step Ups with Knee Lifts
1 minute
Ice Skaters
Ice Skaters
1 minute
Single Leg Touch Downs with Hop
Single Leg Touch Downs with Hop
1 minute

Set 3: 2 rounds
Curtsy Lunge
Curtsy Lunge
1 minute
Squat Jacks
Squat Jacks
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Jumping Jacks
Jumping Jacks
1 minute

Set 4: 3 rounds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
20 reps
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
10 reps
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
20 reps
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
10 reps
Mountain Climbers
Mountain Climbers
20 reps

Set 5: 2 rounds
Overhead Press
Weights: Heavy
Overhead Press
8 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
12 reps
Lateral Lunge with Bicep Curl
Weights: Moderate
Lateral Lunge with Bicep Curl
12 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
12 reps

Set 6: 1 round
Floor Bridge
Floor Bridge
30 seconds
Floor Bridge
Floor Bridge
10 reps
Left Bridge Glute Circles
Left Bridge Glute Circles
10 reps
Right Bridge Glute Circles
Right Bridge Glute Circles
10 reps
Alternating Side Crunches
Alternating Side Crunches
20 reps
Reverse Crunches
Reverse Crunches
20 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Plank
Plank
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
10 reps


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