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Exercises

Set 1: 1 round
Warm-up
5 minutes
Sprint!
Sprint!
30 seconds
Faster Walk
3 minutes
Sprint!
Sprint!
30 seconds
Cool Down
1 minute
Moderate Walk
2 minutes
Sprint!
Sprint!
30 seconds
Cool Down
1 minute
Moderate Walk
1 minute
Sprint!
Sprint!
30 seconds
Cool Down Walk
Cool Down Walk
1 minute
Rest
Rest
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Squats
Dumbbell Squats
1 min 30 secs
Rest
Rest
10 seconds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
1 minute
Rest
Rest
15 seconds
Dumbbell Calf Raises
2 minutes
Moderate Walk
5 minutes
Rest
Rest
15 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 min 30 secs
Rest
Rest
10 seconds
Dumbbell Squats
Dumbbell Squats
1 min 30 secs
Rest
Rest
10 seconds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Standing Calf Stretches
Standing Calf Stretches
2 minutes
Moderate Walk
5 minutes
Rest
Rest
1 minute
Deadlifts
Deadlifts
1 minute
Rest
Rest
10 seconds
Deadlifts
Deadlifts
1 minute
Rest
10 seconds
Dragon Squats
Dragon Squats
1 minute
Rest
Rest
1 minute
Machine Leg Press
Machine Leg Press
1 min 30 secs
Rest
Rest
15 seconds
Machine Leg Extension
1 minute
Rest
Rest
15 seconds
Machine Calf Press
1 minute
Rest
Rest
15 seconds
Machine Leg Press
1 min 30 secs
Rest
Rest
15 seconds
Machine Leg Extension
1 minute
Rest
Rest
15 seconds
Machine Calf Press
1 minute
Cool Down Jogging
Cool Down Jogging
5 minutes


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