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Description

Get rid of flab and build lean muscle with these compound exercises! Use a set of dumbbells or a pair of adjustable dumbbells for maximum results. Not required. Do only one round if you're short on time! NOTE: Be sure to get in at least a 5 minute cardio warm up before doing this. You don't want to hurt yourself.


Exercises

Set 1: 2 rounds
Weighted Lunge x 12 Right Leg
50 seconds
Squat Jumps x 6
15 seconds
Rest
20 seconds
Weighted Lunge x 12 Left Leg
50 seconds
Squat Jumps x 6
15 seconds
Rest
20 seconds
Chest Press Bridge
1 minute
Squat Jumps x 6
15 seconds
Rest
20 seconds
Squat With Overhead Press x 12
Squat With Overhead Press x 12
1 minute
Squat Jumps x 6
15 seconds
Rest
20 seconds
Dumbbell Bent Over Rows x15
Dumbbell Bent Over Rows x15
50 seconds
Squat Jumps x 6
15 seconds
Rest
20 seconds
Ski Squat With Tricep Kickbacks x 12
Ski Squat With Tricep Kickbacks x 12
1 min 25 secs
Squat Jumps x 6
15 seconds
Rest
20 seconds
Calf Raise With Ventral And Lateral Raise x12
1 minute
Squat Jumps x 6
15 seconds
Rest
20 seconds
Overhead Extension To Toe Touch Crunch x 12
1 min 30 secs
Squat Jumps x 6
15 seconds
Rest
20 seconds
Curtsy Lunge W/ Weight x 12 Right Leg
1 minute
Squat Jumps x 6
15 seconds
Rest
20 seconds
Curtsy Lunge W/ Weight Left Leg x 12
1 minute
Squat Jumps x 6
15 seconds
Rest
20 seconds
Dumbbell Side Bends x 12 Each Side
Dumbbell Side Bends x 12 Each Side
2 mins 10 secs
Squat Jumps x6
15 seconds
Rest
20 seconds
Kettlebell Swings x 25
Kettlebell Swings x 25
1 minute
Squat Jumps x6
15 seconds
Rest
1 minute
Side To Side Jumps
30 seconds
Rest
10 seconds
Ice Skaters
Ice Skaters
30 seconds
Rest
10 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
10 seconds
Burpee Squat Hold
Burpee Squat Hold
30 seconds
Rest
1 minute


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