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Deborah Nicholls-Cardwell
Created on February 19, 2026
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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