45-second wall sit, 10 lunges, 15 crunches, 15 butt kicks, 20 jumping jacks , 15 high knees, 15-second sprint on the spot, 20-second jog on the spot, 15 punches, 30-second plank, 5 push-ups, 5 burpees, 10 squats, 15 crunches.

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