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This is perfect to add on to another flow such as an arm or booty series. If you only have under 20 minutes this is great to squeeze in.
I use 1lb weights around your ankles/palms to intensify the movements but you can use your own body weight. Do what feels good for you. You still need a mat or padded surface below you to protect your knees.
This series uses a mix of your own body weight and 1lb weights. You can also opt to use your own body weight through the whole series.