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Description

Full workout for the core muscle groups


Exercises

Set 1: 2 rounds
Arm Pumps
Arm Pumps
20 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Leg Lifts
Leg Lifts
30 seconds
Bicycle Legs
Bicycle Legs
20 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Bird Dog
Bird Dog
40 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
35 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Crunches
Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Floor Wipers
Floor Wipers
40 seconds
Lying Supermans
Lying Supermans
30 seconds
Dips with Leg Extension
Dips with Leg Extension
30 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Wall Sit
Wall Sit
25 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
20 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Side Bends
Dumbbell Side Bends
40 seconds
Russian Twists
Russian Twists
30 seconds
Straight Leg Bicycle Abs
Straight Leg Bicycle Abs
35 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Overhead Press
Overhead Press
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Tricep Extensions
Tricep Extensions
50 seconds
Rest
Rest
20 seconds


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