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Exercises

Set 1: 3 rounds
Bicycle Crunches
Bicycle Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute

Set 2: 2 rounds
Big Forward Arm Circles
Big Forward Arm Circles
1 minute
Big Reverse Arm Circles
Big Reverse Arm Circles
1 minute

Set 3: 3 rounds
Push-Ups
Push-Ups
1 minute
Bent Over Row
Bent Over Row
1 minute

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 3 rounds
Chest Press
Chest Press
1 minute
Alternate Pull-over
1 minute

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 3 rounds
Declined Push Ups
1 minute
Dumbbell Push Press
Dumbbell Push Press
1 minute

Set 8: 3 rounds
Alternating Curls To Opposite Shoulder
Alternating Curls To Opposite Shoulder
1 minute
Deadlifts
Deadlifts
1 minute

Set 9: 1 round
Rest
Rest
30 seconds

Set 10: 3 rounds
Dumbbell Fly
1 minute
Flying Supermans
Flying Supermans
1 minute

Set 11: 1 round
Rest
Rest
30 seconds

Set 12: 2 rounds
Dumbbell Push ups Rows
Dumbbell Push ups Rows
1 minute


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