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The continuous 20 & deep stretch
Flow through 20 contrasting full-body toning and cardio moves, rest or recover when needed, and enjoy the rewarding flexibility at the end.
Â
Warm-up: ankle circles, torso twists, hip openers, leg kicks, striders, step-back heel planters, shoulder circles, chest extensions.
10 reps
x 2Â
Â
Main workout:Â
Burpee
Jogging on the spotÂ
Lunge/StriderÂ
Press Up
Speed SkatersÂ
Power Climber
High-energy elbow to knee
Curtsey LungeÂ
Lateral shuffleÂ
High-energy knees with pull-downÂ
Plank Shoulder TapsÂ
Sumo Squat
Crab-Position Toe Taps
Side LungeÂ
Squat Punches
Plank JacksÂ
Cross-country ski armsÂ
Mountain Climber
Running LungeÂ
20. Squat thrusts
Â
Cool down/recovery: Gradual pulse lowering with marching on the spot and walking for around 2 minutes.Â
Deep stretch: flowing through the following stretch routineÂ
Standing cross-body lat/ standing Inner thigh/standing chest/upper back/tricep/standing quadÂ
seated or standing hamstring/seated inner thigh/kneeling or standing hip flexor
seated or standing hamstring or standing quad
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