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Description

Train your shoulders, and arms 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
Squats
Squats
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Deep Lunges
Deep Lunges
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Pogo Hops
Pogo Hops
30 seconds

Set 2: 1 round
Rest
Rest
45 seconds

Set 3: 2 rounds
Overhead Press
Overhead Press
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds

Set 4: 1 round
High Knees
High Knees
30 seconds

Set 5: 2 rounds
Hammer Curls With Shoulder Press
Hammer Curls With Shoulder Press
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds

Set 6: 1 round
High Knees
High Knees
30 seconds

Set 7: 2 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Isometric Bicep Curls (4 Sets, 16 Total)
Isometric Bicep Curls (4 Sets, 16 Total)
1 minute
Tricep Kickbacks
Tricep Kickbacks
30 seconds

Set 8: 1 round
High Knees
High Knees
30 seconds

Set 9: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds

Set 10: 1 round
High Knees
High Knees
30 seconds

Set 11: 2 rounds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds

Set 12: 2 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Crunches
Crunches
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds


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