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Exercises

Set 1: 1 round
Warmup And Stretch
5 minutes

Set 2: 1 round
Sissy Squats
1 min 5 secs
UFC
1 min 5 secs
Alternating Lunges
1 min 5 secs
Sissy Squat
25 seconds
UFC
25 seconds
Alt. Lunges
20 seconds
Rest
8 seconds

Set 3: 1 round
Deadlift
1 min 5 secs
Bridge Kick
1 min 5 secs
Reverse Plank Lift
1 min 5 secs
Deadlift
25 seconds
Bridge Kick
25 seconds
Reverse Plank Lift
20 seconds
Rest
9 seconds

Set 4: 1 round
Squats With Weights
1 min 5 secs
Side Squat
1 min 5 secs
Side Kick
1 min 8 secs
Squats
25 seconds
Side Squat
25 seconds
Side Kick
20 seconds
Rest
10 seconds

Set 5: 1 round
Bench Press
1 min 5 secs
Butterfly
1 min 5 secs
Alternating Row Press
1 min 5 secs
Bench Press
25 seconds
Butterfly
25 seconds
Row Press
20 seconds
Rest
6 seconds

Set 6: 1 round
Back Row
1 min 5 secs
Alternate Row
1 min 5 secs
Back Hold
1 min 5 secs
Dumbbell Row
25 seconds
Alternate Row
25 seconds
Back Hold
20 seconds
Rest
7 seconds

Set 7: 1 round
Close Grip Hammer Curl
1 min 5 secs
Tricep Kickback
1 min 5 secs
Arnold Press
1 min 5 secs
Close Grip Hammer Curl
25 seconds
Tricep Kickback
25 seconds
Arnold Press
20 seconds
Rest
7 seconds

Set 8: 1 round
Straight Leg Crunch
1 min 5 secs
Raised Leg Crunch
1 min 5 secs
Sit-up
1 min 5 secs
Straight Leg Crunch
25 seconds
Raised Leg Crunch
25 seconds
Sit-up
20 seconds
Rest
6 seconds

Set 9: 1 round
Reverse Crunch
1 min 5 secs
V Sit And Extend
1 min 5 secs
Jacknife
1 min 5 secs
Reverse Crunch
25 seconds
V Sit
25 seconds
Jackknife
20 seconds
Rest
7 seconds

Set 10: 1 round
Sumo Squat
1 min 5 secs
Side Roll
1 min 5 secs
Left Side Crunch
35 seconds
Right Side
35 seconds
Sumo Squat
25 seconds
Side Roll
25 seconds
Left Side
15 seconds
Right Side
15 seconds
Rest
5 seconds

Set 11: 1 round
Stretch
5 minutes


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