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Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
20 seconds
Ball Mountain Climbers
Ball Mountain Climbers
1 minute
Rest
Rest
20 seconds
Dumbbell Push Press
Dumbbell Push Press
1 minute
Rest
Rest
20 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 seconds
Rest
Rest
20 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Rest
Rest
20 seconds

Set 2: 2 rounds
Deep Lunges
Deep Lunges
1 minute
Rest
Rest
25 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
Rest
25 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute
Rest
Rest
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
20 seconds

Set 3: 1 round
Horizontal Goblet Squats
Horizontal Goblet Squats
1 minute
Rest
Rest
20 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
15 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Rest
Rest
20 seconds
Seal Jacks
Seal Jacks
1 minute
Rest
Rest
30 seconds
Double Medicine Ball Push Ups
Double Medicine Ball Push Ups
45 seconds
Rest
Rest
45 seconds

Set 4: 2 rounds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
1 minute
Rest
Rest
20 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Rest
Rest
30 seconds
Ab Ball Raises
Ab Ball Raises
1 minute
Rest
Rest
30 seconds


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