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Description

Series 1 of an at home workout that places emphasis on the midsection and lower body. Using only your body weight.


Exercises

Set 1: 1 round
High Knees
Effort: Moderate
High Knees
1 minute
Big Forward Arm Circles
Big Forward Arm Circles
10 reps
Big Reverse Arm Circles
Big Reverse Arm Circles
10 reps
Small Forward Arm Circles
Small Forward Arm Circles
20 reps
Small Reverse Arm Circles
Small Reverse Arm Circles
20 reps
Rest
Rest
45 seconds

Set 2: 1 round
Curtsy Lunge
Curtsy Lunge
20 reps
Jumping Lunges
Jumping Lunges
16 reps
Rest
Rest
20 seconds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
15 reps
Bent Knee Twists
Bent Knee Twists
30 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Curtsy Lunge
Curtsy Lunge
20 reps
Jumping Lunges
Jumping Lunges
16 reps
Rest
Rest
20 seconds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
15 reps
Bent Knee Twists
Bent Knee Twists
30 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Flying Supermans
Flying Supermans
30 seconds
90-90 Crunch Taps
90-90 Crunch Taps
30 reps
Ankle Grabbers
Ankle Grabbers
50 reps
Glute Combo Kickback
Glute Combo Kickback
20 reps
Rest
Rest
20 seconds

Set 5: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Left Side Plank Dips
Left Side Plank Dips
12 reps
Right Side Plank Dips
Right Side Plank Dips
12 reps
Pelvic Tilt Bridge
Pelvic Tilt Bridge
30 seconds
The Swan
The Swan
30 seconds

Set 6: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Left Side Plank Dips
Left Side Plank Dips
12 reps
Right Side Plank Dips
Right Side Plank Dips
12 reps
Pelvic Tilt Bridge
Pelvic Tilt Bridge
30 seconds
The Swan
The Swan
30 seconds


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