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Description

This workout was designed to improve muscle mass for those that don't own a barbell or belong to a gym. It does require a set of dumbbells. It includes cardio and a full set of stretches. Each weight routine can be performed at 10-12 repetitions, but beginners should start with less repetitions. To shorten this workout on busy days, you can eliminate the cardio or do it separately at another time.


Exercises

Set 1: 1 round
Jog
Jog
10 minutes
Transition
30 seconds

Set 2: 3 rounds
Supine Dumbbell Chest Press
Supine Dumbbell Chest Press
1 minute
Kneeling Push-Ups
Kneeling Push-Ups
1 minute
Overhead Press
Overhead Press
1 minute
Seated Dumbbell Rows
1 minute
Squats
Squats
1 minute
Stiff-Legged Dumbell Deadlifts
1 minute
Crunches
Crunches
1 minute
Rest
Rest
1 min 30 secs

Set 3: 1 round
Chin to Chest Stretch
Chin to Chest Stretch
30 seconds
Knee to Chest Stretch
Knee to Chest Stretch
30 seconds
Lying Hip and Glute Stretch
Lying Hip and Glute Stretch
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Left Runner's Lunge
Left Runner's Lunge
30 seconds
Right Runner's Lunge
Right Runner's Lunge
30 seconds
Standing Calf Stretches
Standing Calf Stretches
30 seconds
Raised Arm Pose
Raised Arm Pose
30 seconds
Side Bends
Side Bends
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Body Circles
Body Circles
30 seconds


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