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Description

No equipment necessary. Any exercises which are labelled dumbbell can be done with nothing, or you can grab anything you can hold comfortably to add a little weight. The workout was designed with the idea that you would hold nothing, though. Reverse snow angel is like a Superman with arm movement.


Exercises

Set 1: 1 round
Squats
Squats
13 seconds
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
13 seconds
Rest
Rest
10 seconds
Supermans
Supermans
30 seconds
Rest
Rest
10 seconds
Reverse Snow Angel
Reverse Snow Angel
25 seconds
Rest
Rest
10 seconds
Bird Dog
Bird Dog
45 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Kneeling Left Side Plank
Kneeling Left Side Plank
10 seconds
Rest
Rest
5 seconds

Set 3: 1 round
Rest
Rest
15 seconds

Set 4: 3 rounds
Kneeling Right Side Plank
Kneeling Right Side Plank
10 seconds
Rest
Rest
5 seconds

Set 5: 3 rounds
Dead Bug
Dead Bug
25 seconds
Rest
Rest
8 seconds

Set 6: 1 round
Floor Bridge
Floor Bridge
45 seconds
Rest
Rest
30 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
30 seconds
Rest
Rest
10 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
30 seconds
Rest
Rest
10 seconds

Set 7: 2 rounds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Rest
Rest
5 seconds

Set 8: 1 round
Bent Over Row + Fly
Bent Over Row + Fly
30 seconds

Set 9: 2 rounds
Single Leg Calf Raise (Left)
Single Leg Calf Raise (Left)
15 seconds
Single Leg Calf Raise (Right)
Single Leg Calf Raise (Right)
15 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Bent Over Row + Fly
Bent Over Row + Fly
30 seconds
Great Job!
1 minute


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