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Upper body

30s chest press
30s military shoulder press
30s triceps extensions

Core

30s crunches
30s side crunches
30s russian twists

Entire Body

30s ball transfer
30s opposite arm and leg lifts

Back

30s back fly
30s back extension
30s prone cobra

Lower body

30s wall squats
30s butt blasters
30s hamstring leg curt


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