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Description

Skip the gym today and do your entire week work out with me for less than 28 mins. You can do this type of work out 2-3 times a week for the first 3 weeks then start focusing with each muscles groups as you progress. Remember, you won't see results without repetition. However, you should see a progress(result) within 4-6 weeks of continuous work out.


Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
1 minute
High Knees
High Knees
1 minute
Squats
Squats
1 minute
Lunges
Lunges
1 minute
Rest
Rest
45 seconds
Barbell Stiff Legged Deadlift
Weights: Heavy
Barbell Stiff Legged Deadlift
20 reps
Barbell Squats
Barbell Squats
20 reps
Bicycle Crunches
Bicycle Crunches
1 minute
Elbow Plank
Elbow Plank
1 minute
Mountain Climbers
Mountain Climbers
20 reps
Downward Facing Dog
Downward Facing Dog
1 minute

Set 2: 1 round
Barbell Deadlifts
Barbell Deadlifts
20 reps
Barbell Back Loaded Squats
Barbell Back Loaded Squats
20 reps
High Glute Kickbacks
High Glute Kickbacks
1 minute
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
20 reps
Barbell Bicep Curls
Barbell Bicep Curls
20 reps
Floor Bridge
Floor Bridge
1 minute

Set 3: 1 round
Kneeling Right Arm Rows
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
20 reps
Army Crawls
Army Crawls
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds

Set 4: 1 round
Alternating Side Planks
Alternating Side Planks
1 minute
Floor Wipers
Floor Wipers
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Russian Twists
Russian Twists
1 minute
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Sit-Ups
Sit-Ups
1 minute
Right Oblique V-Ups
Right Oblique V-Ups
1 minute
Left Oblique V-Ups
Left Oblique V-Ups
1 minute


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