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50 High Knees
30 Jumping Jacks
1. Bicycle crunches
Lie on your back on a mat and bring both legs up, knees bent at a ninety-degree angle. Keep your fingers at your temples and your elbows out to your sides. Cycle your legs, simultaneously rotating your torso. Repeat for 30 double counts.
2. Reverse crunches
Lying on your back on a mat, bring both legs up, knees bent at a ninety-degree angle. With arms flat at your side, lift your bum a few centimetres off the floor then lower with control. Repeat for 30 counts.
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3. Lying windshield wipers
Lie on the floor with both your legs up and knees bent at 90 degrees. Spread your arms straight out to your sides, palms down. Keeping your knees together, slowly lower your legs from side to side with control.
4. Plank hip twists
Get into a plank on your elbows, keeping your back straight. Roll your hips from side to side until they touch the ground, keeping your back straight throughout. Repeat for 20 double counts.
Repeat the whole set of exercises, including the warmup, two or three times.
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