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Description

This workout will use a "push" and "pull" technique in a circuit workout to hit most major muscle groups in a short amount of time, burning calories and increasing strength and tone. Grad a light to medium weight set of dumbbells. Go casual with two soup cans. Go hard with max reps!


Exercises

Set 1: 3 rounds
Dumbbell Squats Steps
Effort: Vigorous
Dumbbell Squats Steps
1 minute
Leg Extensions
Weights: Heavy
Effort: Vigorous
Leg Extensions
21 seconds
Squats With Bands 3.0
Resistance: Heavy
Effort: Vigorous
Squats With Bands 3.0
21 seconds
Rest
Rest
1 minute
Dumbbell Flys
Weights: Heavy
Effort: Vigorous
Dumbbell Flys
21 seconds
Dumbbell Chest Press
Dumbbell Chest Press
21 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
21 seconds
Rest
Rest
1 minute
Resistance Bands Curls
Resistance: Moderate
Resistance Bands Curls
21 seconds
Tricep Kickbacks
Tricep Kickbacks
21 seconds
Rest
Rest
1 minute
Sandbag  W/O
Weights: Moderate
Sandbag W/O
3 minutes

Set 2: 1 round
Box Steps
Effort: Vigorous
Box Steps
Reps until failure
Squats With Bands 3.0
Resistance: Heavy
Effort: Vigorous
Squats With Bands 3.0
21 seconds
Rest
Rest
1 minute
Dumbbell Chest Press 2.0
Weights: Heavy
Effort: Vigorous
Dumbbell Chest Press 2.0
21 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
21 seconds
Rest
Rest
1 minute
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
21 seconds
Rest
Rest
1 minute
Resistance Bands Curls
Resistance: Moderate
Resistance Bands Curls
21 seconds
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
21 seconds
Rest
Rest
1 minute
Sandbag  W/O
Weights: Moderate
Sandbag W/O
3 minutes

Set 3: 1 round
Squats W/Resistance Bands
Resistance: Heavy
Effort: Very Hard
Squats W/Resistance Bands
21 seconds
Dumbbell Bench Step Ups
Weights: Heavy
Dumbbell Bench Step Ups
21 seconds
Rest
Rest
1 minute
Dumbbell Chest Press 2.0
Weights: Heavy
Effort: Vigorous
Dumbbell Chest Press 2.0
21 seconds
Push Ups 3.0
Resistance: Heavy
Effort: Vigorous
Push Ups 3.0
21 seconds
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
21 seconds
Rest
Rest
1 minute
The Way Of The Warrior
Effort: Vigorous
The Way Of The Warrior
3 minutes
Box Steps
Effort: Vigorous
Box Steps
Reps until failure


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