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Member Workout

Tuesday Friday Workout

Moderate   Ic_time_32x32 39 minutes

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 		    Added by John Z.

Exercises

Set 1: 1 round
Aerobic Activity
Aerobic Activity
15 minutes
Left Quad Stretch
Left Quad Stretch
8 seconds
Right Quad Stretch
Right Quad Stretch
8 seconds
Left Hamstring Stretches
Left Hamstring Stretches
8 seconds
Right Hamstring Stretches
Right Hamstring Stretches
8 seconds
Left Chest Stretch
Left Chest Stretch
8 seconds
Right Chest Stretch
Right Chest Stretch
8 seconds
Left Shoulder Stretches
Left Shoulder Stretches
8 seconds
Right Shoulder Stretches
Right Shoulder Stretches
8 seconds
90 Lat Stretch
90 Lat Stretch
8 seconds
Left Wall Calf Stretches
Left Wall Calf Stretches
8 seconds
Right Wall Calf Stretches
Right Wall Calf Stretches
8 seconds

Set 2: 4 rounds
8-10 Dumbbell Squats
8-10 Dumbbell Squats
20 seconds
8-10 Dumbbell Lunges
8-10 Dumbbell Lunges
40 seconds
8-10 Ballet Squats
8-10 Ballet Squats
20 seconds
8-10 Stiff-legged Deadlifts
8-10 Stiff-legged Deadlifts
20 seconds
Rest
Rest
1 minute

Set 3: 4 rounds
8-10 Left Leg Standing Calf Raise
30 seconds
8-10 Right Leg Standing Calf Raise
30 seconds
8-10 Dumbbell Shoulder Presses
8-10 Dumbbell Shoulder Presses
20 seconds
8-10 Two-legged Standing Calf Raises
20 seconds
8-10 Bent-over Lateral Raises
20 seconds
Rest
Rest
1 minute

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