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Description

Try out my wicked back and biceps with a killer abs routine. This is High Intensity Interval Training so make sure you dish out maximum reps while making sure to really contract that muscle to get true results. Maximum results require maximum work effort, so you must give it your all. Consult your regular physician to see if this exercise regiment is good for you. Ready? Set, GO!.


Exercises

Set 1: 1 round
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Seal Jacks
Seal Jacks
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Standing Back Bend
Standing Back Bend
30 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Renegade Row with Push-up
Renegade Row with Push-up
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
15 seconds
Dumbbell Deadlift
Dumbbell Deadlift
45 seconds
Dumbbell Stiff Legged Deadlift
Dumbbell Stiff Legged Deadlift
45 seconds

Set 3: 1 round
Rest
Rest
2 minutes

Set 4: 2 rounds
Pull-ups
Pull-ups
30 seconds
Rest
Rest
30 seconds
Chin Ups
Chin Ups
30 seconds
Rest
Rest
30 seconds
90 Degree Hang
90 Degree Hang
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
2 minutes

Set 6: 2 rounds
Hammer Curls
Hammer Curls
45 seconds
Rest
Rest
15 seconds
Seated Bicep Curls
Seated Bicep Curls
45 seconds
Rest
Rest
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
15 seconds

Set 7: 1 round
Rest
Rest
1 min 45 secs

Set 8: 1 round
Crunches
Crunches
20 seconds
V-Sit Holds
V-Sit Holds
10 seconds
Fifer Scissors
Fifer Scissors
20 seconds
V-Sit Holds
V-Sit Holds
10 seconds
Russian Twists
Russian Twists
20 seconds
V-Sit Holds
V-Sit Holds
10 seconds

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 1 round
Right Cross Leg Obliques
Right Cross Leg Obliques
10 seconds
Left Cross Leg Obliques
Left Cross Leg Obliques
10 seconds
Corpse
Corpse
10 seconds
Left Leg Climbs
Left Leg Climbs
20 seconds
Right Leg Climbs
Right Leg Climbs
20 seconds
V-Sit Holds
V-Sit Holds
20 seconds
Left Oblique V-Ups
Left Oblique V-Ups
20 seconds
Right Oblique V-Ups
Right Oblique V-Ups
20 seconds
V-Sit Holds
V-Sit Holds
20 seconds

Set 11: 1 round
Left Side Stretch
Left Side Stretch
1 minute
Right Side Stretch
Right Side Stretch
1 minute
Rolling Back Stretch
Rolling Back Stretch
1 minute


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