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Exercises

Set 1: 2 rounds
Glute Bridges
1 min 15 secs
Rest
45 seconds
Stiff Legged Deadlifts
1 min 30 secs
Rest
45 seconds

Set 2: 3 rounds
Left Bulgarian Split Squat
45 seconds
Switch
10 seconds
Right Bulgarian Split Squat
45 seconds
Rest
45 seconds

Set 3: 2 rounds
Bench Press
40 seconds
Rest
5 seconds
Left V Sit Crunches
20 seconds
Right V Sit Crunches
20 seconds
V Sit Crunches
20 seconds
Rest
45 seconds

Set 4: 1 round
Regular Deadlift
30 seconds
Back Squat
20 seconds
Stiff Legged Deadlift
1 min 30 secs
Rest
45 seconds

Set 5: 2 rounds
Left Bulgarian Split Squat
45 seconds
Switch
5 seconds
Right Bulgarian Split Squat
45 seconds
Switch
5 seconds

Set 6: 1 round
Rest
45 seconds

Set 7: 3 rounds
Chest Fly
10 seconds
Overhead Press
Overhead Press
30 seconds
Hammer Curls
30 seconds
Rest
45 seconds

Set 8: 1 round
Ab Twists
1 minute
Tricep Extension
20 seconds
Ab Twists
1 minute
Rest
30 seconds

Set 9: 2 rounds
Stiff Legged Deadlift
30 seconds
Regular Deadlift
20 seconds
Chest Fly
10 seconds
Stiff Legged Deadlift
30 seconds
Regular Deadlift
20 seconds
Overhead Press
20 seconds

Set 10: 1 round
Rest
20 seconds
Standing Crunches
1 minute
Sumo Deadlift
25 seconds
Side Crunches
30 seconds
Standing Crunches
1 minute
Sumo Squat
20 seconds
Rest
20 seconds
Hammer Curls
25 seconds
Rows
45 seconds
Rest
45 seconds

Set 11: 1 round
Front Raises
20 seconds
Lateral Raises
20 seconds
V Raises
20 seconds

Set 12: 1 round
Rest
30 seconds
Overhead Press
15 seconds

Set 13: 5 rounds
Chest Fly
10 seconds
Rotator Cuff
10 seconds

Set 14: 1 round
Rest
30 seconds

Set 15: 3 rounds
V Raise
10 seconds
Lateral Raise
10 seconds
Chest Fly
10 seconds
Rotator Cuff
10 seconds
Overhead Press
10 seconds
Front Punches
10 seconds
Side Punches
10 seconds
Rest
10 seconds


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