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Overview of each chapter in Book 1

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HEADS UP!

Notes about these chapter overviews

The chapter breakdowns below don't contain anything other than the exercises. As we revise and tweak, timings and balance may change slightly!
Also, Modifiers for exercises can be found in the Exercise guides page.

Listen to the audio:
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Chapter 1

"Beginning the Journey"
Time: 25:37
  • Jog (warmup)
  • Bear Crawls
  • Sprinting
  • Ladder Climbs
  • Squats
  • Squat holds
  • Plank
  • Jumps
  • Crunch Punches
  • Bicycle Crunches
  • Mountain Climbers
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Chapter 2

"Into the first door"
Time: 25:18
  • Jog (warmup)
  • Jumping Jacks (warmup)
  • Squats
  • Lunges
  • Jumps
  • Sprints
  • Star Plank
  • High knees
  • Punches
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Chapter 3

"Finding the Warlock"
Time: 25:24
  • Jog (warmup)
  • Ladder Climbs
  • Sprints
  • Mountain Climbers
  • Front Plank
  • Lunges
  • Crunches
  • Supermans
  • Jumps
  • Punches
  • Pushup
  • Wall Sit
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Chapter 4

"Beginning the Journey"
Time: 25:37
  • Jog (warmup)
  • High knees (warmup)
  • Russian Twist
  • Sprints
  • Squats
  • Mountain Climbers
  • Flutter Kicks
  • Front Plank
  • Punches
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Chapter 5

"Finding the Warlock"
Time: 25:24
  • Jumping Jacks (warmup)
  • Butt Kicks (warmup)
  • Wall Sit
  • Sit ups
  • Punch
  • Jumps (plyometrics)
  • Side Plank
  • Bear Crawl
  • Lunge
  • Front Kicks
  • Pushups
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Chapter 6

"Goblins and gardens"
Time: 25:20
  • Butt Kicks (warmup)
  • Jumping Jacks (warmup)
  • Squats
  • Front Plank
  • Dive Bomber Pushups
  • Crunches
  • Punches
  • Russian Twist
  • Front Kicks
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Chapter 7

"The Sorceress’ cavern"
Time: 26:30
  • Jog (warmup)
  • Jumping Jacks (warmup)
  • Lunge
  • Bear Crawl
  • Ladder Climbs
  • Jumps
  • Wall Sit
  • Dips
  • Crunches
  • Squats
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Chapter 8

"Hunted"
Time: 27:59
  • Jumping Jacks (warmup)
  • Lunge
  • Front Plank
  • Ladder Climbs
  • Crunches
  • Wall Sit
  • Sprints
  • Dips
  • Pushups
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Chapter 9

"Into the third door"
Time: 28:00
  • Butt Kicks (warmup)
  • Jog (warmup)
  • Squats
  • Sprints
  • Side Plank
  • Lunge
  • Front Plank
  • Mountain Climbers
  • Prone Back Extension (Superman)
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Chapter 10

"From the bedrock"
Time: 24:27
  • Jumping Jacks (warmup)
  • High Knees
  • Lunge
  • Wall Sit
  • Pushup
  • Jumps
  • Ladder Climbs
  • Bear Crawl
  • Punch
  • Front Plank
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Chapter 11

"Heeve"
Time: 26:33
  • Jumping Jacks (warmup)
  • Bear Crawl
  • Front Plank
  • Ladder Climbs
  • Crunches
  • Punch
  • Squats
  • Wall Sit
  • Burpee
  • High knees
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Chapter 12

"Cliffside crawl"
Time: 24:50
  • Butt Kicks (warmup)
  • Jumping Jacks (warmup)
  • Jog (warmup)
  • Front Kicks
  • Squats
  • Dead Bugs
  • Lunge
  • Jumps
  • Ladder Climbs
  • Front Plank
  • Punch
  • Sit ups
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Chapter 13

"The hidden lake"
Time: 27:40
  • Jog (warmup)
  • Jumping Jacks (warmup)
  • Mountain Climbers
  • Wall Sit
  • Bear Crawl
  • Side Plank
  • Lunge
  • Crunches
  • Front Plank
  • Jumps
  • Squats
  • Dips
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Chapter 14

"The Warlock’s ship"
Time: 24:56
  • Butt Kicks (warmup)
  • Burpee
  • Punch
  • Wall Sit
  • Pushup
  • Russian Twists
  • Crunches
  • Lunges
  • Front Plank
  • High knees
  • Side Plank
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Chapter 15

"Overriding the mechanism"
Time: 25:00
  • Butt Kicks (warmup)
  • Lunge
  • Ladder Climbs
  • Bear Crawl
  • Punch
  • Sit ups
  • Side Plank
  • High knees
  • Supermans
  • Dips
  • Front Plank
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Chapter 16

"Rahulio’s cave of wonders"
Time: 28:27
  • Butt Kicks (warmup)
  • Wall Sit
  • Russian Twist
  • Ladder Climbs
  • Front Plank
  • Bear Crawls
  • Supermans
  • Punches
  • Uppercuts
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Chapter 17

"The summoning"
Time: 31:56
  • Butt Kicks (warmup)
  • Pushup
  • Squats
  • Lunge
  • Punches
  • Uppercuts
  • Crunches
  • Bear Crawls
  • Sprints
  • Side Plank
  • Front Plank
  • Ladder Climbs
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Chapter 18

"Vastak I"
Time: 30:40
  • Butt Kicks (warmup)
  • Front Plank
  • Mountain Climbers
  • Wall Sit
  • Dive Bomber Pushups
  • Lunges
  • Sprints
  • Jumps
  • Squats
  • Bear Crawl
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Chapter 19

"Vastak II"
Time: 32:31
  • Jumping Jacks (warmup)
  • Dead Bugs
  • Sprints
  • Bear Crawl
  • Russian Twist
  • Flutter Kick
  • Squats
  • Mountain Climbers
  • Jumps
  • Wall Sit
  • Lunges
  • Side Plank
  • Front Plank
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Epilogue

"A very long day"
Time: 3:25
    No exercises - this completes the story!
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