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Warm up
10 sets
Downward dog, lunge left, downward dog, lunge right – from the downward dog yoga pose, step forward with your left leg into a lunge and bring your body up, then go back to the pose and repeat on the other side
Five sets
Transition from upward-facing dog to downward dog – lie face down on the floor with your legs straight out behind you. Place your hands on the ground next to your chest and press down, straightening your arms and lifting your torso and legs. Keep your elbows in, raise your chest and hold for 30 seconds. Then, lift your hips and roll over your toes to bring yourself into the downward dog pose
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Super set 1
Three rounds
15 squats – make sure your toes are pointed forward and your abdominals are engaged
10 push ups – keep your glutes tight as you perform these to help stabilise your core and pelvis
Hamstring stretch – bend your knee, lean forward and hold. Repeat on the other side -
Super set 2
Three rounds
20 reverse lunges (10 on each leg) – take a large step backwards and lower your hips so your front leg is parallel with the floor, and your other knee is be at a 90-degree angle. Return to standing and bring your back leg forward, then repeat on the other side.
10 leg raise, toe taps – to do this, lie flat on your back with your legs outstretched, then bring then up to a 90 degree angle. Repeat this again, then hold and bring your arms up to touch your toes
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