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*10 sec countdown interval, 10 sec rest between intervals, 30 sec rest between sets
1
Knee pushups
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Forever Fit 6
![]() Knee pushups |
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3
3
Crab kicks
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
2
![]() crab kicks |
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Staggered pushups
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
![]() Staggered arm alternating knee pushups |
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Back extensions
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
4
![]() Back extensions |
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5
Asymmetrical pushups
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
![]() Asymmetrical pushup |
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Superman twists
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
6
![]() Superman twist |
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FINISHER
S. mountain climbers
Set 1, 2, & 3: 30 seconds

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

Scissor skier
Set 1, 2, & 3: 30 seconds

Windmill

Set 1, 2, & 3: 30 seconds
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