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Exercises

Set 1: 1 round
90-90 Crunches
90-90 Crunches
30 seconds
Double Crunches
Double Crunches
45 seconds
Bicycle Abs
Bicycle Abs
30 seconds
Rest
Rest
10 seconds
In and Outs
In and Outs
30 seconds
Russian Twists
Russian Twists
40 seconds
Diamond Crunches
Diamond Crunches
30 seconds
Rest
Rest
10 seconds
Leg Lifts
Leg Lifts
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Hammer Curls
Hammer Curls
45 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Overhead Press
Overhead Press
30 seconds
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Rest
Rest
10 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Overhead Press
Overhead Press
30 seconds
T's
T's
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Lotus Crunches
Lotus Crunches
30 seconds
Frog Crunches
Frog Crunches
30 seconds
Crunches
Crunches
40 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Wall Tricep Push Ups
Wall Tricep Push Ups
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
10 seconds
Lateral Raises
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
10 seconds
Crunches
Crunches
40 seconds
Double Crunches
Double Crunches
40 seconds
Rest
Rest
10 seconds
Bicycle Abs
Bicycle Abs
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
15 seconds


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