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Exercises

Set 1: 3 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
20 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Jog
Jog
32 minutes

Set 3: 3 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Medicine Ball Slams
Medicine Ball Slams
30 seconds
Rest
Rest
20 seconds
Medicine Ball Chops
Medicine Ball Chops
30 seconds
Dumbbell Side Bends
Dumbbell Side Bends
30 seconds
Dumbbell Side Bends
Dumbbell Side Bends
30 seconds
Rest
Rest
20 seconds

Set 4: 3 rounds
Crunches
Crunches
30 seconds
Side To Side Crunches
Side To Side Crunches
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
30 seconds
Bird Dog
Bird Dog
30 seconds
1 2 Burpees
1 2 Burpees
30 seconds
Rest
Rest
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
30 seconds


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Log Workout
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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