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Description

Train your chest, shoulders and triceps with an elevated heart rate, just like In combat sports (jiu jitsu, wrestling, muay Thai, grappling, etc). Gain strength, lean out, and resist fatigue. Stay motivated and keep training!


Exercises

Set 1: 2 rounds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Deep Lunges
Deep Lunges
30 seconds
Wall Sit
Wall Sit
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Dragon Squats
Dragon Squats
30 seconds

Set 2: 1 round
Rest
Rest
45 seconds

Set 3: 1 round
Spiderman Push-Ups
30 seconds
Push-Ups
Push-Ups
30 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds
High Knees
High Knees
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
High Knees
High Knees
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Clapping Push-ups
Clapping Push-ups
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
High Knees
High Knees
30 seconds
Push-Ups (4 Fast, 2 Slow)
Push-Ups (4 Fast, 2 Slow)
30 seconds
Overhead Press
Overhead Press
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
30 seconds
High Knees
High Knees
30 seconds
Spiderman Push-Ups
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Statue of Dumbbell
Statue of Dumbbell
45 seconds
High Knees
High Knees
30 seconds
Clapping Push-ups
Clapping Push-ups
30 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Tricep Push Ups
Tricep Push Ups
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 2 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Crunches
Crunches
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds


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