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Description

Train your back, and legs with an elevated heart rate, just like In combat sports (jiu jitsu, wrestling, muay Thai, grappling, etc). Gain strength, lean out, and resist fatigue. Stay motivated and keep training!


Exercises

Set 1: 2 rounds
Jumping Jacks
Jumping Jacks
30 seconds
High Knees
High Knees
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds

Set 2: 1 round
Rest
Rest
45 seconds

Set 3: 1 round
Right Leg Squats (25)
Right Leg Squats (25)
1 minute
Left Leg Squats (25)
Left Leg Squats (25)
1 minute
Squats To heel Raise (25)
Squats To heel Raise (25)
1 minute
Pull-ups
Pull-ups
30 seconds
Dragon Squats (25 Each Side)
Dragon Squats (25 Each Side)
2 minutes
Wall Sit
Wall Sit
30 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
30 seconds
Pull-ups
Pull-ups
30 seconds
Right lunge
Right Assisted Lunges (25)
1 minute
Left lunge
Left Assisted Lunges (25)
1 minute
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Pull-ups
Pull-ups
30 seconds
Wall Sits with Leg Lifts (Switch Every 10 Seconds)
Wall Sits with Leg Lifts (Switch Every 10 Seconds)
1 minute
Single Leg Squats (20 Each Side)
Single Leg Squats (20 Each Side)
1 min 20 secs
Pull-ups
Pull-ups
30 seconds
Rest
Rest
30 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Pull-ups
Pull-ups
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Bent Over Row
Bent Over Row
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Tippy Toes
Tippy Toes
30 seconds
Pull-ups
Pull-ups
30 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 2 rounds
Floor Bridge
Floor Bridge
30 seconds
Crunches
Crunches
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds


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