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Description

For this total body workout you will need dumbbells. Each round will consist of 3 exercises for a particular muscle group and 7 repetitions for each exercise, hence, the title. Each round will also cycle through 3 times, giving you 21 repetitions for each exercise. Good luck.


Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
1 minute
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Jumping Jacks
Jumping Jacks
1 minute

Set 2: 3 rounds
Dumbbell Chest Press (7 Reps)
Dumbbell Chest Press (7 Reps)
20 seconds
Transition
Transition
10 seconds
Incline Dumbbell Chest Press (7 Reps)
Incline Dumbbell Chest Press (7 Reps)
20 seconds
Transition
Transition
10 seconds
Dumbbell Fly (7 Reps)
Dumbbell Fly (7 Reps)
20 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Dumbbell Bent Over Rows (7 Reps)
Dumbbell Bent Over Rows (7 Reps)
20 seconds
Transition
Transition
10 seconds
Dumbbell Upright Rows (7 Reps)
Dumbbell Upright Rows (7 Reps)
20 seconds
Transition
Transition
10 seconds
Dumbbell Shoulder Shrugs(7 Reps)
Dumbbell Shoulder Shrugs(7 Reps)
20 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Dumbbell Squats (7 Reps)
Dumbbell Squats (7 Reps)
20 seconds
Transition
Transition
10 seconds
Dumbbell Deadlift (7 Reps)
Dumbbell Deadlift (7 Reps)
20 seconds
Transition
Transition
10 seconds
Right Bulgarian Split Squats with Dumbbells (7 Reps)
Right Bulgarian Split Squats with Dumbbells (7 Reps)
20 seconds
Left Bulgarian Split Squats with Dumbbells (7 Reps)
Left Bulgarian Split Squats with Dumbbells (7 Reps)
20 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Alternating Bicep Curls (7 Reps Each Arm)
Alternating Bicep Curls (7 Reps Each Arm)
25 seconds
Transition
Transition
5 seconds
Hammer Curls (7 Reps)
Hammer Curls (7 Reps)
20 seconds
Transition
Transition
5 seconds
Seated Bicep Curls
Seated Bicep Curls
20 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Tricep Extensions (7 Reps)
Tricep Extensions (7 Reps)
20 seconds
Transition
Transition
5 seconds
Tricep Kickbacks (7 Reps)
Tricep Kickbacks (7 Reps)
20 seconds
Transition
Transition
5 seconds
Chair Tricep Dips (7 Reps)
Chair Tricep Dips (7 Reps)
15 seconds
Rest
Rest
30 seconds

Set 7: 2 rounds
Bicycle Crunches (21 Reps)
Bicycle Crunches (21 Reps)
25 seconds
Oblique V-Sits (21 Reps)
Oblique V-Sits (21 Reps)
25 seconds
Russian Twists with a Ball (21 Reps)
Russian Twists with a Ball (21 Reps)
25 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Cool Down Jogging
Cool Down Jogging
2 minutes


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