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Exercises

Set 1: 1 round
Walking Lunges
Walking Lunges
30 seconds
Rest
Rest
20 seconds
Mountain Climbers
Effort: Maximum
Mountain Climbers
30 seconds
Rest
Rest
20 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
20 seconds
Squat Jumps
Effort: Maximum
Squat Jumps
30 seconds
Rest
Rest
20 seconds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
45 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
20 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
20 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Rest
Rest
45 seconds

Set 2: 1 round
High Knees
Effort: Maximum
High Knees
30 seconds
Rest
Rest
20 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
20 seconds
Seal Jacks
Effort: Maximum
Seal Jacks
30 seconds
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
20 seconds
Burpees
Effort: Maximum
Burpees
30 seconds
Rest
Rest
45 seconds
Bird Dog
Bird Dog
30 seconds
Rest
Rest
20 seconds
Rapid Punches
Effort: Maximum
Rapid Punches
30 seconds
Rest
Rest
20 seconds
Alternating Side Reaches
Effort: Maximum
Alternating Side Reaches
30 seconds
Rest
Rest
20 seconds
Cross Knees to Elbows
Effort: Maximum
Cross Knees to Elbows
30 seconds
Rest
Rest
20 seconds
Jog on the Spot
Effort: Maximum
Jog on the Spot
30 seconds
Rest
Rest
45 seconds
Child's Pose
Child's Pose
30 seconds
Rest
Rest
20 seconds
Cat Cow
Cat Cow
30 seconds
Rest
Rest
20 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Corpse
Corpse
20 seconds


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