7 miles in 52 minutes. about 7:30 minute miles. ankle exercises, 4 minute plank. 15 minute elliptical, jump rope. scalpel pushups, tricep pushups, plank ups, bench dips, t raises, shoulder bow, butterfly abs with jump roping in middle. curtsy lunge, side lunge, 1 leg squats on ball, take a bow, step ups, lunges.
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