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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
30 seconds

Set 2: 1 round
Bicycle Crunches
Bicycle Crunches
45 seconds

Set 3: 1 round
Pull-ups
Pull-ups
30 seconds

Set 4: 1 round
Sit-Ups
Sit-Ups
45 seconds
Bench Press
1 minute
Bicycle Crunches
1 minute

Set 5: 1 round
Dolphin Push-ups
Dolphin Push-ups
45 seconds

Set 6: 1 round
Air Bike Crunches
Air Bike Crunches
45 seconds

Set 7: 1 round
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute

Set 8: 1 round
Sit-Ups
Sit-Ups
45 seconds
Bench Press
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Push Ups
30 seconds

Set 9: 1 round
Weighted Dips
30 seconds

Set 10: 1 round
Weighted Pull-ups
Weighted Pull-ups
30 seconds

Set 11: 1 round
Bycicle Crunches
Bycicle Crunches
45 seconds
Pull Ups
30 seconds

Set 12: 1 round
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute

Set 13: 1 round
Bicycle Crunches
Bicycle Crunches
45 seconds
Bench Press
1 minute
Bicycle Crunches
1 minute

Set 14: 1 round
Tricep Push Ups
Tricep Push Ups
30 seconds

Set 15: 1 round
Weighted Pull-ups
Weighted Pull-ups
30 seconds
Dips
30 seconds

Set 16: 1 round
Air Bike Crunches
Air Bike Crunches
45 seconds

Set 17: 1 round
Dolphin Push-ups
Dolphin Push-ups
45 seconds

Set 18: 1 round
Sit-Ups
Sit-Ups
45 seconds
Bench Press
1 minute
Bicycle Crunches
1 minute

Set 19: 1 round
Weighted Dips
30 seconds

Set 20: 1 round
Maintain a straight and erect posture with your head up and back straight.
Run
8 minutes


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