↠ 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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