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Description

Make sure to use light dumbell weights for the first 5 rounds of set 3 and then very heavy for the last 4. Stop with the rep if you hit muscle fatigue


Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
30 seconds
High Knees
High Knees
30 seconds
Burpees
Burpees
40 seconds
Transition
10 seconds

Set 2: 1 round
Left Arm Chest Stretch
Left Arm Chest Stretch
20 seconds
Right Arm Chest Stretch
Right Arm Chest Stretch
20 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
20 seconds
Transition
20 seconds

Set 3: 9 rounds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Rest
Rest
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Rest
Rest
45 seconds

Set 4: 1 round
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Rest
Rest
10 seconds
Horizontal Flutter Kicks
Horizontal Flutter Kicks
30 seconds
Rest
Rest
10 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Right Half Side Plank
Right Half Side Plank
30 seconds
Rest
Rest
10 seconds
Leg Extensions
30 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
10 seconds
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
1 min 30 secs
Transition
10 seconds

Set 5: 1 round
Modified Cobra
Modified Cobra
20 seconds
Child's Pose
Child's Pose
20 seconds
Transition
5 seconds
Left Arm Chest Stretch
Left Arm Chest Stretch
20 seconds
Right Arm Chest Stretch
Right Arm Chest Stretch
20 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
20 seconds


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