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This workout incorporates movement and resistance training, with a focus on quality of movement and the development of strength. From warm-up exercises like front plank and hip hinge to functionally prepare the body, to conditioning exercises like kneeling reverse flies and stability ball hamstring curls, this is a total body workout.
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
Perform 2 sets of 10-12 repetitions
Perform 2 sets, holding each time for 15-30 seconds
Perform 2 sets of 10-12 repetitions on each side
Perform 2 sets, holding each time for 15-30 seconds. Repeat on both sides
This workout should be done one time per week.
You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.
Perform 8-12 repetitions on each side. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets
Perform 8-12 repetitions. Repeat 1-2 more times for a total of 2-3 sets, resting for 60-90 seconds between sets
Hold this stretch for 20-30 seconds on each side; rest and repeat for a total of two sets
Hold this stretch for 20-30 seconds; rest and repeat for a total of two sets
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