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How to Do Step Back Jacks Exercise of The Day 10

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Lessons List | 85 Lesson
How to Do Plank Ups or Up or Down Planks Exercise of The Day 36
00:01:21

How to Do Plank Ups or Up or Down Planks Exercise of The Day 36
How to Do Plank Ups or Up or Down Planks Exercise of The Day 36
00:01:21

How to Do Plank Ups or Up or Down Planks Exercise of The Day 36
How to Do Plank Punches Correctly Exercise of The Day 35
00:01:17

How to Do Plank Punches Correctly Exercise of The Day 35
How to Do Plank Punches Correctly Exercise of The Day 35
00:01:17

How to Do Plank Punches Correctly Exercise of The Day 35
How to Do Plank Pike Correctly Exercise Of The Day 34
00:01:00

How to Do Plank Pike Correctly Exercise Of The Day 34
How to Do Plank Pike Correctly Exercise Of The Day 34
00:01:00

How to Do Plank Pike Correctly Exercise Of The Day 34
How to Do Lying Leg Raises for Abs Exercise Of The Day 33
00:01:10

How to Do Lying Leg Raises for Abs Exercise Of The Day 33
How to Do Long Arm Crunches Exercise The Day 32
00:01:10

How to Do Long Arm Crunches Exercise The Day 32
How to Do Long Arm Crunches Exercise The Day 32
00:01:10

How to Do Long Arm Crunches Exercise The Day 32
How to Do Kneeling Hip Flexor Stretch Exercise of The Day 31
00:01:23

How to Do Kneeling Hip Flexor Stretch Exercise of The Day 31
How to Do Kneeling Hip Flexor Stretch Exercise of The Day 31
00:01:23

How to Do Kneeling Hip Flexor Stretch Exercise of The Day 31
How to Do Inchworm Push Ups Correctly Exercise of The Day 30
00:01:21

How to Do Inchworm Push Ups Correctly Exercise of The Day 30
How to Do Inchworm Push Ups Correctly Exercise of The Day 30
00:01:21

How to Do Inchworm Push Ups Correctly Exercise of The Day 30
How to Do High Crunches For Abs Exercise of The Day 29
00:01:14

How to Do High Crunches For Abs Exercise of The Day 29
How to Do High Crunches For Abs Exercise of The Day 29
00:01:14

How to Do High Crunches For Abs Exercise of The Day 29
How to Do Frog Crunches Correctly Exercise of The Day 28
00:01:07

How to Do Frog Crunches Correctly Exercise of The Day 28
How to Do Double Crunches Correctly Exercise Of The Day 27
00:00:48

How to Do Double Crunches Correctly Exercise Of The Day 27
How to Do Diamond Push Ups for Triceps Exercise Of The Day 26
00:01:26

How to Do Diamond Push Ups for Triceps Exercise Of The Day 26
How to Do Diamond Push Ups for Triceps Exercise Of The Day 26
00:01:26

How to Do Diamond Push Ups for Triceps Exercise Of The Day 26
How to Do Crunch Kicks Exercise of The Day 25
00:01:25

How to Do Crunch Kicks Exercise of The Day 25
How to Do Cross Crunches Exercise Of The Day 25
00:01:20

How to Do Cross Crunches Exercise Of The Day 25
How to Do The Clamshell Exercise Exercise Of The Day 24
00:01:04

How to Do The Clamshell Exercise Exercise Of The Day 24
How to Do Butterfly Sit Ups Correctly Exercise of The Day 23
00:01:12

How to Do Butterfly Sit Ups Correctly Exercise of The Day 23
How to Do Butterfly Sit Ups Correctly Exercise of The Day 23
00:01:12

How to Do Butterfly Sit Ups Correctly Exercise of The Day 23
How to Do Bear Crawls Correctly Exercise of The Day 21
00:00:59

How to Do Bear Crawls Correctly Exercise of The Day 21
How to Do Bridge Taps Correctly Exercise Of The Day 22
00:01:18

How to Do Bridge Taps Correctly Exercise Of The Day 22
How to Do Squat with Side Leg Raise Exercise of The Day 19
00:01:17

How to Do Squat with Side Leg Raise Exercise of The Day 19
How to Do Lateral Plank Walk Exercise of The Day 18
00:01:19

How to Do Lateral Plank Walk Exercise of The Day 18
How to Do Lateral Plank Walk Exercise of The Day 18
00:01:19

How to Do Lateral Plank Walk Exercise of The Day 18
How to Do Plank Thigh Taps Exercise of The Day 17
00:01:49

How to Do Plank Thigh Taps Exercise of The Day 17
How to Do Plank Thigh Taps Exercise of The Day 17
00:01:49

How to Do Plank Thigh Taps Exercise of The Day 17
How to Do Plank Toe Taps Exercise of The Day 16
00:01:20

How to Do Plank Toe Taps Exercise of The Day 16
How to Do Plank Toe Taps Exercise of The Day 16
00:01:20

How to Do Plank Toe Taps Exercise of The Day 16
How to Do Side Step Jacks Exercise of The Day 15
00:01:25

How to Do Side Step Jacks Exercise of The Day 15
How to Do Side Step Jacks Exercise of The Day 15
00:01:25

How to Do Side Step Jacks Exercise of The Day 15
How to Do Side Step Squats Exercise of The Day 14
00:01:50

How to Do Side Step Squats Exercise of The Day 14
How to Do Single Leg Raises Exercises of The Day 13
00:01:43

How to Do Single Leg Raises Exercises of The Day 13
How to Do Standing Pike Crunch Exercise of The Day 12
00:01:15

How to Do Standing Pike Crunch Exercise of The Day 12
How to Do Standing Pike Crunch Exercise of The Day 12
00:01:15

How to Do Standing Pike Crunch Exercise of The Day 12
How to Do Star Toe Touch Sit Ups Exercise of The Day 11
00:01:34

How to Do Star Toe Touch Sit Ups Exercise of The Day 11
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Course Description

Surrenders exercise course, in this course we will focus on a dynamic full-body exercise that targets your legs, core, and upper body. The Surrenders exercise involves transitioning from a standing position to kneeling and back up again, which engages the quads, glutes, hamstrings, and shoulders. In this course, you will learn proper form and technique to maximize the benefits of this exercise while minimizing the risk of injury. We'll explore beginner variations to advanced versions using weights, such as dumbbells, to increase intensity. This course is suitable for all fitness levels and aims to improve strength, balance, coordination, and overall endurance. Additionally, you’ll discover how to integrate the Surrenders exercise into your existing workout routine, whether as part of a leg day, HIIT session, or total-body circuit. By the end, you'll have a complete understanding of how to perform this functional and challenging movement. Start today and elevate your fitness routine with the Surrenders exercise.
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