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20 squats 25 squats 20 lunges Rest squats 35 squats 40 squats 45 squats

10 lunges 15 lunges 30 plank 25 lunges rest lunges 30 lunges 35 lunges


20 plank 25 plank 20 sit-ups 35 plank 35 plank 40 plank Rest plank
10 sit-ups 15 sit-ups 30 squats 25 sit-ups 30 sit-ups 30 sit-ups Rest sit-ups

10 wall squat 15 wall squat 20 wall squat 25 wall squat 30 wall squat 35 wall squat Rest wall squat
15 crunch 20 crunch 25 crunch 30 crunch 30 crunch 35 crunch Rest crunch
20 twist 25 twist 30 twist rest twist 35 twist 40 twist 45 twist
20 mountain 25 mountain 30 mountain 35 mountain rest mountain 40 mountain 45 mountain
climber climber climber climber climber climber climber

15 jumping jack 20 jumping jack 25 jumping jack 30 jumping jack rest jumping 35 jumping jack 40 jumping jack
10 standing 15 standing 20 standing 25 standing jack 30 standing rest standing
twist twist twist twist 25 standing twist twist
15 standing 20 standing 25 standing rest standing twist 35 standing 40 standing
cross crunch cross crunch cross crunch cross crunch 30 standing cross crunch cross crunch
10 standing side 15 standing 20 standing 25 standing cross crunch 30 standing rest standing
crunch side crunch side crunch side crunch 25 standing side crunch side crunch
side crunch
25 Raised knee- 30 Raised knee- 35 Raised knee- 40 Raised knee- rest Raised 45 Raised knee- 50 Raised knee-
in in in in knee-in in in
20 Flutter kicks 25 Flutter kicks 30 Flutter kicks 35 Flutter kicks 35 Flutter kicks 40 Flutter kicks rest Flutter
25 walking w/ 30 walking w/ 35 walking w/ rest walking w/ 40 walking w/ 45 walking w/ kicks
hands hands hands hands hands hands 50 walking w/
20 squat + side 25 squat + side 30 squat + side 35 squat + side 35 squat + side 40 squat + side hands
steps steps steps steps steps steps rest squat +
side steps

25 Bird Dog 30 Bird Dog 35 Bird Dog


25 V-ups 30 V-ups 35 V-ups
25 Plank jack 30 Plank jack 35 Plank jack
25 Bicycle kicks 30 Bicycle kicks 35 Bicycle kicks