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Exercises

Set 1: 3 rounds
Goblet Squats
Goblet Squats
1 minute
Rest then Mountain Climbers
Rest then Mountain Climbers
15 seconds
Mountain Climbers (2)
Mountain Climbers (2)
1 minute
Rest then Swings
Rest then Swings
15 seconds
Single-Arm Dumbbell Swings (3)
Single-Arm Dumbbell Swings (3)
1 minute
Rest then T Pushups
Rest then T Pushups
15 seconds
T Push-up (4)
1 minute
Rest then Split Jumps
Rest then Split Jumps
15 seconds
Split Jumps (5)
Split Jumps (5)
1 minute
Rest then Bent Rows
Rest then Bent Rows
15 seconds
Bend your arms to row the dumbbells up to your rib cage and then back down to the start position. Be sure to squeeze your shoulder blades together during the row.
Dumbbell Bent Over Rows (6)
1 minute
Rest then Side Lunge
Rest then Side Lunge
15 seconds
Dumbbell Side Lunge and Touch (7)
Dumbbell Side Lunge and Touch (7)
1 minute
Rest then Renegade Rows
Rest then Renegade Rows
15 seconds
Renegade Row (8)
Renegade Row (8)
1 minute
Rest then Lunge And Rotate
Rest then Lunge And Rotate
15 seconds
Dumbbell Lunge and Rotation (9)
Dumbbell Lunge and Rotation (9)
1 minute
Rest then Push Press
15 seconds
Dumbbell Push Press (10)
Dumbbell Push Press (10)
1 minute
Long Rest
2 minutes


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