- Instructions:
- Perform each group of exercises in a super-set, doing the first set of the first exercise, then the first set of the second exercise, followed by the first set of the third exercise. After that perform the second set of each, followed by the third and then the fourth set.
- #1
- Backpack Squats - 4 x 0:30
- (put 2 text books in the backpack for weight)
- (record how many reps you do in 30 seconds for each set to submit in your Weekly Report)
- Hand Release Pushups - 4 x 0:30
- (record how many reps you do in 30 seconds for each set to submit in your weekly report)
- Stick Rotations - 4 x 10 each
- Backpack Squats - 4 x 0:30
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- #2
- Backpack Side Lunges - 4 x 10 each
- (Weight = 2 Textbooks)
- Door Rows Holds - 4 x 30 seconds
- Feet Elevated Hip Bridge - 4 x 10
- Backpack Side Lunges - 4 x 10 each
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- #3
- [Do as many rounds of each exercise as possible in 8:00, record how many times you complete a full round of each exercise for your weekly report]
- Shoulder Taps - x 5 each
- Supermen - x 5
- Leg Lifts - x 5
- Twists - x 5 each
- (Record number of full sets completed within the time to include in your Weekly Report)
- [Do as many rounds of each exercise as possible in 8:00, record how many times you complete a full round of each exercise for your weekly report]
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