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Jogging

All

Warm-up

Training

Stretching

Rest time

10
Skip
1 / 33

Knee Lift

30
Start
Next:
Knee Lift

Rest time

10
Skip
2 / 33

Jogging

30
Start
Next:
Jogging

Rest time

10
Skip
3 / 33

Deep Side Jumps

30
Start
Next:
Deep Side Jumps

Rest time

10
Skip
4 / 33

Standing Torso Rotation

30
Start
Next:
Standing Torso Rotation

Rest time

10
Skip
5 / 33

Front Hip Swing

60
Start
Next:
Front Hip Swing

Rest time

10
Skip
6 / 33

Side Hip Swing, Left-Right

60
Start
Next:
Side Hip Swing, Left-Right

Rest time

30
Skip
7 / 33

Touch Squat

30
Start
Next:
Touch Squat

Rest time

30
Skip
8 / 33

Wide Grip Body Row

30
Start
Next:
Wide Grip Body Row

Rest time

30
Skip
9 / 33

Frontal Plank

30
Start
Next:
Frontal Plank

Rest time

30
Skip
10 / 33

Close Grip Body Row

30
Start
Next:
Close Grip Body Row

Rest time

30
Skip
11 / 33

Static Lunge

60
Start
Next:
Static Lunge

Rest time

30
Skip
12 / 33

V-Up Abdominals

30
Start
Next:
V-Up Abdominals

Rest time

30
Skip
13 / 33

Incline Push Up

30
Start
Next:
Incline Push Up

Rest time

30
Skip
14 / 33

Vertical Jump

30
Start
Next:
Vertical Jump

Rest time

30
Skip
15 / 33

Calf Raise

60
Start
Next:
Calf Raise

Rest time

60
Skip
17 / 33

Bench Dip

30
Start
Next:
Bench Dip

Rest time

30
Skip
18 / 33

Touch Squat

30
Start
Next:
Touch Squat

Rest time

30
Skip
19 / 33

Wide Grip Body Row

30
Start
Next:
Wide Grip Body Row

Rest time

30
Skip
20 / 33

Frontal Plank

30
Start
Next:
Frontal Plank

Rest time

30
Skip
21 / 33

Close Grip Body Row

30
Start
Next:
Close Grip Body Row

Rest time

30
Skip
22 / 33

Static Lunge

60
Start
Next:
Static Lunge

Rest time

30
Skip
23 / 33

V-Up Abdominals

30
Start
Next:
V-Up Abdominals

Rest time

30
Skip
24 / 33

Incline Push Up

30
Start
Next:
Incline Push Up

Rest time

30
Skip
25 / 33

Vertical Jump

30
Start
Next:
Vertical Jump

Rest time

30
Skip
26 / 33

Calf Raise

60
Start
Next:
Calf Raise

Rest time

60
Skip
28 / 33

Bench Dip

30
Start
Next:
Bench Dip

Rest time

10
Skip
32 / 33

Hip Flexor Stretch on Bench

60
Start
Next:
Hip Flexor Stretch on Bench