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Exercises

Set 1: 3 rounds
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
20 seconds
Rest
Rest
10 seconds
Alternating Bicep Curls
Alternating Bicep Curls
20 seconds
Rest
Rest
10 seconds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
20 seconds
Rest
Rest
10 seconds
Lateral Lunges with Hammer Curls
Lateral Lunges with Hammer Curls
20 seconds
Rest
Rest
10 seconds
Lateral Raise
20 seconds
Rest
Rest
10 seconds
Dumbbell Push ups
Dumbbell Push ups
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
10 seconds
Lift off the floor by moving shoulders upward. Exhale through your mouth and lower back down slowly.
Crunches
20 seconds
Rest
Rest
10 seconds
Left Oblique Crunches
Left Oblique Crunches
20 seconds
Rest
Rest
10 seconds
Right Oblique Crunches
Right Oblique Crunches
20 seconds
Rest
Rest
10 seconds
Bicycle Abs
Bicycle Abs
20 seconds
Rest
Rest
10 seconds
Floor Bridge
20 seconds
Rest
10 seconds
Flutter Kicks
20 seconds
Rest
Rest
10 seconds
Jackknife Crunches
Jackknife Crunches
20 seconds
Rest
10 seconds
Mason Twists
Mason Twists
20 seconds
Rest
Rest
10 seconds
Calf Raises
20 seconds
Rest
Rest
10 seconds
Step Ups
Step Ups
20 seconds
Rest
Rest
10 seconds
Weighted Sumo Squat
Weighted Sumo Squat
20 seconds
Rest
Rest
10 seconds
Dumbbell Tricep Raises
20 seconds
Rest
Rest
20 seconds


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