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Description

If those last two reps are not burning then you need to go up in weight. keep that in mind no sharp pain but burning is good you will not hurt yourself that's where the change happens . You can do this💪


Exercises

Set 1: 1 round
Alternating Side Reaches
Alternating Side Reaches
1 minute
Chair Butt Kickers
Chair Butt Kickers
45 seconds
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
High Knees
High Knees
45 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Power Walk
Power Walk
1 minute
Rotating Toe Touches
Rotating Toe Touches
1 minute
Torso Twists
Torso Twists
30 seconds

Set 2: 1 round
Push-Ups
Push-Ups
12 reps
Prisoner Squats
Prisoner Squats
12 reps
Push-Ups
Push-Ups
12 reps
Prisoner Squats
Prisoner Squats
15 reps
Side Lunges
Side Lunges
16 reps
Rotational Shoulder Presses
Rotational Shoulder Presses
12 reps
Side Lunges
Side Lunges
16 reps
Rotational Shoulder Presses
Rotational Shoulder Presses
12 reps
Dumbbell Romanian Deadlifts
Dumbbell Romanian Deadlifts
12 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Dumbbell Romanian Deadlifts
Dumbbell Romanian Deadlifts
12 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Rest
Rest
30 seconds

Set 3: 1 round
Sumo Squats
Sumo Squats
12 reps
Lateral to Front Raises
Weights: Light
Lateral to Front Raises
8 reps
Sumo Squats
Sumo Squats
12 reps
Lateral to Front Raises
Weights: Light
Lateral to Front Raises
8 reps
Rest
Rest
30 seconds
Treadmill Walk
Effort: Moderate
Treadmill Walk
15 minutes

Set 4: 1 round
90 Lat Stretch
90 Lat Stretch
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Chest Stretch
Chest Stretch
45 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Chair Butt Kickers
Chair Butt Kickers
30 seconds


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