ABCDEFGHIJKLMNOPQRST
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Total Body
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ExerciseTime/RepsSetsNotes
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Warm up Jump Rope2 min1Heart Rate Up
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Straight Arm Jacks1 min1Warm up shoulders
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123-Knee1 min 1Warm up legs
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Squat Jump20 Jumps1
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Jump Rope2 min1Heart Rate Up
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Straight Arm Jacks1 min1Warm up shoulders
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123-Knee1 min 1Warm up legs
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Squat Jump20 Jumps1
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Active Stretching2 minutesAny Sore Muscles
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Runners Stretch
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Quad Pull
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Triceps
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Across Chest Pull
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Total Body Exercises
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Set 1 Bicep Curl-Shoulder Press-Plie Combo101Inner thighs, Biceps, ShouldersHeaviest weight with good form
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Tricep Chair Dips201Bent Legs, Progress to Straight Legs, One Leg Up, Legs on Chair
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Mountain Climbers45 Steps
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30 sec break
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Set 2 Bicep Curl-Shoulder Press-Plie Combo201Inner thighs, Biceps, ShouldersLighter Weight
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Tricep Chair Dips151
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Mountain Climbers45 Steps
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Mid-Routine BreakSet 1 Calf Lifts Out15 slow, 10 fast 1
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Calf lifts Straight15 slow, 10 fast 1
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Calf lifts In 15 slow, 10 fast 1
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30 sec break
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Set 1 Cable Rotations Abs12 each side, Hold on #12 for 10 seconds2
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TRX Push-Ups202TRX optional
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TRX Rows202
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Jump Squats122
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Belt Kicks 152
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Kneeling Bench Rows12, each side2
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Standing Abs50Bring Opposite Knee to Opposite Elbow (Right elbow-Left Knee)
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PlankHold as long as possible Make harder by lifting opposite leg/arm
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Stretch
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