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Description

Stay motivated & do this workout 3 days per week and you will not regret it! This workout will not only help you to lose weight and get fit, but it will also help you to maintain your fitness and spice up your daily workout routine. You Can Do It! I Believe In You!


Exercises

Set 1: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Plank
Plank
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Crunches
Crunches
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
15 seconds

Set 7: 1 round
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Rest
Rest
15 seconds

Set 8: 1 round
Left Tricep Pushups
Left Tricep Pushups
30 seconds
Right Tricep Pushups
Right Tricep Pushups
30 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Rest
Rest
15 seconds

Set 10: 1 round
Chaturanga
Chaturanga
30 seconds
Rest
Rest
15 seconds

Set 11: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
15 seconds
Wall Push-Ups
Wall Push-Ups
1 minute
Rest
Rest
15 seconds

Set 12: 1 round
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Rest
Rest
15 seconds

Set 13: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
15 seconds

Set 14: 1 round
Diamond Push-Ups
Diamond Push-Ups
1 minute
Rest
Rest
15 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Drink Water!
30 seconds

Set 15: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
15 seconds

Set 16: 1 round
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
15 seconds
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Rest
Rest
15 seconds

Set 17: 1 round
Sit-Ups
Sit-Ups
30 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 18: 1 round
Side To Side Crunches
Side To Side Crunches
1 minute
Rest
15 seconds

Set 19: 1 round
Right Side Plank
Right Side Plank
30 seconds
Rest
Rest
15 seconds
Left Side Plank
Left Side Plank
30 seconds
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
Rest
10 seconds
Side Bends
Side Bends
30 seconds
Rest
Rest
10 seconds
Dumbbell Deadlift
1 minute
Rest
Rest
10 seconds
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Rest
Rest
15 seconds
Lengthening Stretches
2 minutes


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