Core

Core

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Jogging on the spot (high knees, with dumbbells)

Dumbbell seesaw press

Jogging on the spot (kick-backs)

Press-ups (variation 1)

Press-ups (variation 2)

Press-ups (variation 3)

Dumbbell rotation

Alternating squat thrusts (variation 1)

Alternating squat thrusts (variation 2)

Mountain climbers (variation 1)

Mountain climbers (variation 2)

Narrow grip medicine ball press-ups (variation 1)

Narrow grip medicine ball press-ups (variation 2)

Medicine ball sit-ups

Marching high knee

Squat with front punch

Medicine ball high knee

Bench high knee

Side hops

Jumping jacks

Reverse crunch

Cross crawl

Cross crunch (variation 1)

Cross crunch (variation 2)

Cross crunch (variation 3)

V-ups (variation 1)

V-ups (variation 2)

Dynamic horse

Fitball sit-ups

Curl-ups