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Description

Chest and legs workout using dumbbells. Superset starts with a chest workout to build upper body strength, followed by a leg superset to build explosive leg power, finishing with a single core exercise.


Exercises

Set 1: 1 round
Prepare
30 seconds

Set 2: 3 rounds
Chest Press (times 10 Single, 20 Double)
30 seconds
Rest
10 seconds
Full Press-Ups (times 20)
20 seconds
Rest
10 seconds
Two Point Box (times 15)
30 seconds
Rest
1 min 30 secs

Set 3: 3 rounds
Dumbbell Squat To Chair (times 20)
30 seconds
Rest
10 seconds
Dumbbell Squat Jumps (times 15)
Dumbbell Squat Jumps (times 15)
20 seconds
Rest
10 seconds
Plank Hip Twists (times 15)
15 seconds
Rest
1 min 30 secs

Set 4: 1 round
Single-Arm Dumbbell Swings (times 15 Each Side)
Single-Arm Dumbbell Swings (times 15 Each Side)
45 seconds
Rest
30 seconds

Set 5: 1 round
Single-Arm Dumbbell Swings (times 15 Each Side)
Single-Arm Dumbbell Swings (times 15 Each Side)
45 seconds


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