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Description

A two-day workout for maximising time and efficiency focusing on stability and strength.


Exercises

Set 1: 1 round
Running
Effort: Moderate
Running
5 minutes

Set 2: 1 round
Runners Walking Lunges
Effort: Light
Runners Walking Lunges
15 seconds
Squat Jumps
Effort: Moderate
Squat Jumps
10 reps
Bear Crawls
Effort: Moderate
Bear Crawls
15 seconds
Rowing
Resistance: Heavy
Effort: Vigorous
Rowing
4 minutes

Set 3: 1 round
Cat Cow
Cat Cow
10 seconds
Sit Throughs
Sit Throughs
5 reps
Step Through Side Plank
Step Through Side Plank
5 reps
Torso Twists
Torso Twists
10 seconds

Set 4: 5 rounds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
5 reps

Set 5: 5 rounds
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
5 reps

Set 6: 5 rounds
Pause Deadlifts
Weights: Heavy
Pause Deadlifts
5 reps
Push Presses
Weights: Heavy
Push Presses
5 reps

Set 7: 5 rounds
Bench Dips
Bench Dips
10 reps
Isometric Bicep Curls
Weights: Heavy
Isometric Bicep Curls
5 reps

Set 8: 5 rounds
Pendlay Row
Weights: Heavy
Pendlay Row
5 reps
V-Sit Crunches
V-Sit Crunches
10 reps

Set 9: 1 round
Mountain Climbers
Mountain Climbers
10 reps
Alternating Side Planks
Alternating Side Planks
10 reps
Jumping Lunges
Jumping Lunges
10 reps
Russian Twists
Russian Twists
10 reps

Set 10: 1 round
Stretching Pose
25 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Down Unders
Down Unders
15 seconds
Right Downward Dog Scorpion
Right Downward Dog Scorpion
15 seconds
Left Downward Dog Scorpion
Left Downward Dog Scorpion
15 seconds


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