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Description

Focus on your core and control your transitions between these explosive, dynamic movements. Make sure you have some moderate weighted dumbbells within reach before you get started.


Exercises

Set 1: 3 rounds
Rotating Toe Touches
Rotating Toe Touches
1 minute
Transition
Transition
15 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Plank Hop Outs
Plank Hop Outs
45 seconds
Transition
Transition
15 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
45 seconds
Rest
Rest
45 seconds

Set 2: 3 rounds
Ankle Grabbers
Ankle Grabbers
1 minute
Transition
Transition
15 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
20 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
20 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Transition
Transition
15 seconds
Crunches
Crunches
45 seconds
Rest
Rest
45 seconds

Set 3: 4 rounds
Front Kicks
Front Kicks
1 minute
Squat Front Kicks
Squat Front Kicks
1 minute
Burpees
Burpees
45 seconds
Push-Ups
Push-Ups
45 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Bicycle in Bridge
Bicycle in Bridge
45 seconds
Rest
Rest
1 minute


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