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Description

Inspired by Body Beast Workouts. More time=Light Weights, Decrease Time & Increase Weight


Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Lateral to Front Raises
Lateral to Front Raises
20 seconds
Dumbbell V-Raises
Dumbbell V-Raises
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 seconds
Overhead Press
Overhead Press
20 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Seated Dumbbell Press
Seated Dumbbell Press
45 seconds
Rest
Rest
10 seconds
Seated Dumbbell Press
Seated Dumbbell Press
36 seconds
Rest
Rest
10 seconds
Seated Dumbbell Press
Seated Dumbbell Press
25 seconds
Seated Dumbbell Press
Seated Dumbbell Press
25 seconds
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
45 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
36 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
36 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
25 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
25 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
25 seconds
Rest
Rest
1 minute

Set 4: 1 round
Seated Dumbbell Press Reverse Grip
Seated Dumbbell Press Reverse Grip
45 seconds
Rest
Rest
10 seconds
1,1, 2 Dumbbell Front Raises
1,1, 2 Dumbbell Front Raises
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
10 seconds
Seated Dumbbell Press Reverse Grip
Seated Dumbbell Press Reverse Grip
36 seconds
Rest
Rest
10 seconds
1,1, 2 Dumbbell Front Raises
1,1, 2 Dumbbell Front Raises
1 min 4 secs
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
36 seconds
Rest
Rest
10 seconds
Seated Dumbbell Press Reverse Grip
Seated Dumbbell Press Reverse Grip
25 seconds
Rest
Rest
10 seconds
1,1, 2 Dumbbell Front Raises
1,1, 2 Dumbbell Front Raises
48 seconds
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
25 seconds
Rest
Rest
1 minute

Set 5: 1 round
Barbell Shrug
Barbell Shrug
45 seconds
Rest
Rest
10 seconds
Reverse Barbell Shrug
Reverse Barbell Shrug
45 seconds
Rest
Rest
10 seconds
Barbell Shrug
Barbell Shrug
36 seconds
Rest
Rest
10 seconds
Reverse Barbell Shrug
Reverse Barbell Shrug
36 seconds
Rest
Rest
10 seconds
Barbell Shrug
Barbell Shrug
25 seconds
Barbell Shrug
Barbell Shrug
25 seconds
Rest
Rest
10 seconds
Reverse Barbell Shrug
Reverse Barbell Shrug
25 seconds
Rest
Rest
1 minute

Set 6: 1 round
Dumbell Six Way
1 min 4 secs
Rest
Rest
10 seconds
Reverse Crunches
Reverse Crunches
45 seconds
Rest
Rest
10 seconds
Dumbell Six Way
48 seconds
Rest
Rest
10 seconds
Reverse Crunches
Reverse Crunches
45 seconds
Rest
Rest
1 minute

Set 7: 1 round
Side Bends
Side Bends
20 seconds
Curved Spine Stretch
Curved Spine Stretch
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds


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