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Description

Alternating rounds of upper body workout followed by 10 minutes of aerobic running tabada


Exercises

Set 1: 2 rounds
Chest Fly
30 seconds
Rest
15 seconds
Chest Fly
30 seconds
Rest
15 seconds
Bench Press
30 seconds
Rest
15 seconds
Bench Press
30 seconds
Rest
15 seconds
Upright Bench Press
30 seconds
Rest
15 seconds
Upright bench Press
30 seconds
Rest
15 seconds
Tricep Extension
30 seconds
Rest
15 seconds
Tricep Extension
30 seconds
Rest
1 minute

Set 2: 2 rounds
Upper Ab
30 seconds
Rest
15 seconds
Upper Abs
30 seconds
Rest
15 seconds
Upper Abs
30 seconds
Rest
15 seconds
Upper/lower Ab Combo
30 seconds
Rest
15 seconds
Upper/Lower Ab Combo
30 seconds
Rest
15 seconds
Lower Abs
30 seconds
Rest
15 seconds
Lower Ab
30 seconds
Rest
15 seconds
Lower Abs
30 seconds
Rest
1 minute

Set 3: 2 rounds
Back Fly
30 seconds
Rest
15 seconds
Back Fly
30 seconds
Rest
15 seconds
Back Pull
30 seconds
Rest
15 seconds
Back Pull
30 seconds
Rest
15 seconds
Chin Up
30 seconds
Rest
15 seconds
Chin Up
30 seconds
Rest
15 seconds
Alternating Curl
30 seconds
Rest
15 seconds
Curl
30 seconds
Rest
1 minute

Set 4: 2 rounds
Front Arm Raise
30 seconds
Rest
15 seconds
Front Arm Raise
30 seconds
Rest
15 seconds
45' Foward Arm Raise
30 seconds
Rest
15 seconds
45' Foward Arm Raise
30 seconds
Rest
15 seconds
Vertical Fly
30 seconds
Rest
15 seconds
Vertical Fly
30 seconds
Rest
1 minute

Set 5: 4 rounds
Lower Back bend
30 seconds
Rest
15 seconds

Set 6: 1 round
Rest
1 minute

Set 7: 10 rounds
Hard Run
40 seconds
Rest
20 seconds


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