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Exercises

Set 1: 2 rounds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
30 seconds
Rest
Rest
10 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Rest
Rest
10 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Rest
Rest
10 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
30 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
30 seconds
Rest
Rest
15 seconds

Set 2: 3 rounds
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Rest
Rest
5 seconds
Basketball Shots
Basketball Shots
20 seconds
Rest
Rest
10 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minute
Rest
Rest
5 seconds
Basketball Shots
Basketball Shots
20 seconds
Rest
Rest
10 seconds
Dumbbell Push Press
Dumbbell Push Press
1 minute
Rest
Rest
15 seconds

Set 3: 3 rounds
Alternating Side Planks
Alternating Side Planks
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Rest
Rest
15 seconds


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