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Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
30 seconds
Cardio Warm Up
Cardio Warm Up
45 seconds
Walking Lunges with Knee Lifts
Walking Lunges with Knee Lifts
1 minute
Squat Jacks
Squat Jacks
1 minute

Set 2: 1 round
Squats
Squats
1 minute
Burpees
Burpees
1 minute
Rest
Rest
30 seconds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
1 minute
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minute
Rest
Rest
30 seconds
Pull-ups
Pull-ups
40 seconds
Rest
Rest
30 seconds
90 Degree Hang
90 Degree Hang
30 seconds
Rest
30 seconds
Lateral Chest Presses With Dumbell
1 minute
Rest
Rest
30 seconds
Lateral Chest Presses With Dumbell
1 minute
Rest
30 seconds
Dumbell Bench Presses
1 minute
Rest
Rest
30 seconds
Dumbell Bench Presses
1 minute
Rest
40 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
45 seconds
Rest
Rest
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
30 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
1 minute
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
30 seconds
Extend the dumbbell straight above, keeping good posture. Do not overextend your elbow.
Dumbbell Tricep Raises
45 seconds
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
1 minute
Bird Dog
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
30 seconds
Crunches
Crunches
1 minute
Rest
Rest
30 seconds
Leg Lifts
Leg Lifts
1 minute

Set 3: 1 round
Cool Down
20 seconds
Cobra
Cobra
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Quad Stretches
Quad Stretches
45 seconds
Corpse
Corpse
30 seconds


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