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Description

Length of workout depends on how long you rest in between rounds. I suggest 10 to 15 seconds.


Exercises

Set 1: 3 rounds
Wide 2nd Overhead Reach Crunch Left
12 reps
Wide 2nd Overhead Reach Side Crunch Right
12 reps
Wide Stance Cross Body Reach/ Weighted
30 seconds
High Knees
High Knees
30 seconds
Weights: Moderate
Lying Dumbell Biceps Curls
12 reps
Effort: Moderate
Lying Triceps Over Head Swing
12 reps
Weights: Moderate
Effort: Moderate
Lying Overhead Goal Post
12 reps

Set 2: 3 rounds
Weights: Moderate
Ski Jumps/triceps Extensions
30 seconds
High Knees
High Knees
30 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
12 reps
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
12 reps
Dumbbell Glute Bridge
12 reps
Walking Glute Bridge
30 seconds

Set 3: 3 rounds
Jumping Lunges
Jumping Lunges
30 seconds
High Knees
High Knees
30 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Cross Body Punches/ Weighted
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
24 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
24 reps

Set 4: 3 rounds
Jumping Lunges
Jumping Lunges
30 seconds
High Knees
High Knees
30 seconds
Burpees
Burpees
10 reps
Dumbbell Deadlift
12 reps
All 4's Weighted Kick Back Right
12 reps
All 4's Weighted Laterall Lift Right
12 reps
All 4's Weighted Kick Back Left
12 reps
All 4's Weighted Lateral Lift Left
12 reps

Set 5: 1 round
Child's Pose
Child's Pose
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Cat Cow
Cat Cow
20 seconds
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Seated Wide Angle
Seated Wide Angle
20 seconds
Seated Shoulder Stretch
Seated Shoulder Stretch
20 seconds


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