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Description

Need a chair, weights & bands. :-)


Exercises

Set 1: 1 round
March in Place
March in Place
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Hamstring and Shoulder Stretch
Hamstring and Shoulder Stretch
30 seconds

Set 2: 2 rounds
Overhead Press
Overhead Press
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Chair Tricep Dips
Chair Tricep Dips
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
40 seconds

Set 3: 2 rounds
Lunge to Shoulder Press
Lunge to Shoulder Press
1 min 5 secs
Hammer Curls
Hammer Curls
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minute
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minute
Left Tricep Pushups
Left Tricep Pushups
1 minute
Right Tricep Pushups
Right Tricep Pushups
1 minute
Rest
Rest
45 seconds

Set 5: 1 round
In and Outs
In and Outs
1 minute
Bicycle Abs
Bicycle Abs
1 minute
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Split Abs
Split Abs
1 minute
Sit Ups with Reach Ups
Sit Ups with Reach Ups
1 minute
Pulse Ups
Pulse Ups
1 minute
Russian Twists
Russian Twists
1 minute

Set 6: 1 round
Cobra
Cobra
30 seconds
Cat Cow
Cat Cow
30 seconds
Child's Pose
Child's Pose
35 seconds

Workout Discussion

25 Oct
My office is going to do this workout on Friday for a coworker who is turning 49. I'll post when we are done and let everyone know how we did.
13 Jan
This should be a good challenge and a good place to get started.

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