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Exercises

Set 1: 1 round
Incline Walk on Treadmill
Incline Walk on Treadmill
15 minutes
Cycling
Cycling
15 minutes

Set 2: 3 rounds
Squats
Squats
12 reps
Cable Lat Pull Down
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Split Squats
Split Squats
12 reps
Barbell Shoulder Press
Barbell Shoulder Press
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Dumbbell Front Raises
Dumbbell Front Raises
12 reps
Hammer Curls
Hammer Curls
12 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Crunches
Crunches
1 minute
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Leg Raises
Leg Raises
15 reps
Rest
Rest
1 minute

Set 6: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Seated Side Stretch
Seated Side Stretch
1 minute


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