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*10 sec countdown interval, 30 sec rest between intervals, 30 sec rest between sets
1
Alt forward lunges
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Forever Fit 9
![]() Lunges |
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3
3
Alt side lunges
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
2
![]() Side lunge |
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Alt rear lunges
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
![]() Lunges |
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Squats
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
4
![]() Squats |
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5
Pulse squats
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
![]() Pulse squat |
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Alt squat side kicks
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
6
![]() Squat side kick |
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FINISHER
Standing side crunches
Set 1, 2, & 3: 30 seconds

Modified jacks
Set 1, 2, & 3: 30 seconds

Alt balance chops
Set 1, 2, & 3: 30 seconds

Walking in & out jacks

Set 1, 2, & 3: 30 seconds
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