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Description

***workout by Michael Mioski, modified to 60 min****Grab some dumbbells and get ready to push, press and pull for power. A variety of strength building exercises for all major muscle groups, including: back/lats, chest, shoulders, biceps, triceps, legs and abs. Includes warm up! If you don't have dumbbells, use soup cans or kettle balls. If you don't have a pull up bar, sub in a lat pull down, military press or simple push ups. Go build some muscle!


Exercises

Set 1: 2 rounds
Jumping Jacks
Jumping Jacks
30 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Side Bends
Side Bends
30 seconds
Tricep Stretches
Tricep Stretches
20 seconds
Seal Jacks
Seal Jacks
30 seconds
Quad Stretches
Quad Stretches
20 seconds
Side Lunges
Side Lunges
30 seconds
Rest
Rest
20 seconds

Set 2: 2 rounds
Pull-ups
Pull-ups
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
45 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
45 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute
Russian Twists
Russian Twists
1 minute
Rest
Rest
20 seconds

Set 3: 2 rounds
Pull-ups
Pull-ups
30 seconds
Push-up with Lateral Raise
45 seconds
Dumbbell Push Press
Dumbbell Push Press
45 seconds
Hammer Curls
Hammer Curls
1 minute
Chair Tricep Dips
Chair Tricep Dips
1 minute
Weighted Sumo Squat
Weighted Sumo Squat
1 minute
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Rest
Rest
20 seconds

Set 4: 2 rounds
Chin Ups
Chin Ups
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
30 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Tricep Extensions
Tricep Extensions
45 seconds
Weighted Pile Squats
Weighted Pile Squats
1 minute
Ab Curls
Ab Curls
1 minute
Rest
Rest
20 seconds

Set 5: 2 rounds
Left Lunge with Kettlebell Rows
Left Lunge with Kettlebell Rows
30 seconds
Right Lunge with Kettlebell Rows
Right Lunge with Kettlebell Rows
30 seconds
Plank Lateral Walk
Plank Lateral Walk
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Tricep Push Ups
Tricep Push Ups
45 seconds
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
20 seconds

Set 6: 1 round
Stretch
5 minutes


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