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USE workout 4

Deborah Nicholls-Cardwell

Created on February 19, 2026

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Transcript

Instant Activity

&

Fitness Plan

Workout

Things to know:

Today's exercises:

High knees

Flutter kicks

Alt. lunges

Plank jacks

Frog kicks

Warm-up:

Giraffe stretch/fold

Arm swings

Downward dog

Cobra stretch

Calf stretch

Round

First= High knees

00:03

High knees

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Flutter kicks

Flutter kicks

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Alt. lunges

Alt. lunges

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Plank jacks

Plank jacks

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Frog kicks

Frog kicks

Avg. RPE= 7-8

Next= 30 sec Water break

Water Break!

First= High knees

Round

First= High knees

00:03

High knees

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Flutter kicks

Flutter kicks

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Alt. lunges

Alt. lunges

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Plank jacks

Plank jacks

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Frog kicks

Frog kicks

Avg. RPE= 7-8

Next= 30 sec Water break

Water Break!

First= High knees

Round

First= High knees

00:03

High knees

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Flutter kicks

Flutter kicks

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Alt. lunges

Alt. lunges

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Plank jacks

Plank jacks

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Frog kicks

Frog kicks

Avg. RPE= 7-8

Next= 30 sec Water break

Water Break!

First= High knees

Round

First= High knees

00:03

High knees

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Flutter kicks

Flutter kicks

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Alt. lunges

Alt. lunges

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Plank jacks

Plank jacks

Avg. RPE= 7-8

Next= 15 sec Rest

Rest

Next= Frog kicks

Frog kicks

Avg. RPE= 7-8

Next= The End

00:01

Workout

Complete!

PE/LL-25

Cool down:

Giraffe stretch

Side bends

Quad stretch

Seated straddle

Child's pose