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Exercises

Set 1: 2 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
Dumbbell Curls
Dumbbell Curls
45 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Alternating Dumbbell Lunges
Alternating Dumbbell Lunges
30 seconds
Rest
Rest
10 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
35 seconds
Rest
Rest
15 seconds
Overhead Press
Overhead Press
35 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
Rest
10 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Rest
Rest
10 seconds
Extend the dumbbell straight above, keeping good posture. Do not overextend your elbow.
Dumbbell Tricep Raises
40 seconds
Rest
Rest
15 seconds
Dumbbell Side Raises
30 seconds
Rest
15 seconds
Dumbbell Woodchops
Dumbbell Woodchops
30 seconds
Rest
Rest
20 seconds
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Rest
15 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
40 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Governators
Governators
30 seconds
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
1 min 30 secs
Cobra
Cobra
1 minute


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