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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
30 seconds
Rest
Rest
15 seconds
Overhead Press
30 seconds
Rest
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
15 seconds
Dumbbell Push ups
Dumbbell Push ups
30 seconds
Rest
15 seconds
Lateral Raise
30 seconds
Rest
15 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
15 seconds
Extend the dumbbell straight above, keeping good posture. Do not overextend your elbow.
Dumbbell Tricep Raises
40 seconds
Rest
30 seconds

Set 2: 1 round
Lift off the floor by moving shoulders upward. Exhale through your mouth and lower back down slowly.
Crunches
45 seconds
Rest
10 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
10 seconds
Lift your shoulder blades off of the floor. Raise your hands toward your feet.
Vertical Leg Crunches
40 seconds
Rest
10 seconds
Bicycle Abs
Bicycle Abs
45 seconds


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