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Intense Workout

ASSassination💙

Intense   16 minutes

Target Areas: Lower Body

Equipment: Jump Rope, Dumbbell

Iphigenia Karapanagioti
 		    Added By Iphigenia Karapanagioti
ASSassination
Tags
Home Gym Workouts Lower Body Workouts Jump Rope Workouts Dumbbell Workouts
Description

Devoted to all my squat loving friends

Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Quad Stretches
Quad Stretches
30 seconds
Jump Rope with Ali Shuffle
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Squat Jumps
Squat Jumps
20 seconds
Fold Forward
Fold Forward
30 seconds
Rest
30 seconds

Set 2: 1 round
Squats Max Reps
Squats Max Reps
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Drop Squats
Drop Squats
1 minute
Dumbell Split Squat
Dumbell Split Squat
1 minute
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Squat Pulses
Squat Pulses
30 seconds
Dragon Squats
Dragon Squats
1 minute
Side Squats
Side Squats
1 minute
Squat Side Kicks
1 minute
Squat Pulses
Squat Pulses
30 seconds
Rest
30 seconds

Set 3: 1 round
Quad Stretches
Quad Stretches
1 minute
Cool Down Jogging
Cool Down Jogging
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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