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Description

Get the endurance of a surfer-girl who has to paddle through waves with this high-rep workout. High reps on any muscle group will help build endurance in that particular area and, as a bonus, will get your heart rate up to help build cardiovascular endurance, aiding in weight loss. 3 for 1! This workout contains a quick warm up but no cool down, so be sure to stretch on your own once the workout is finished. Grab some dumbbells, surf's up!


Exercises

Set 1: 1 round
Walking High Knees
Walking High Knees
30 seconds
Inchworms
Inchworms
30 seconds
Elbow Plank
Elbow Plank
45 seconds

Set 2: 1 round
Squats
Squats
1 min 30 secs
Wall Push Ups
Wall Push Ups
1 min 30 secs
Side Lunges
Side Lunges
1 min 30 secs
Cross Jacks
Cross Jacks
1 minute

Set 3: 1 round
Squats
Squats
1 minute
Wall Push Ups
Wall Push Ups
1 minute
Side Lunges
Side Lunges
1 minute
High Knees
High Knees
1 minute

Set 4: 1 round
Squats
Squats
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Side Lunges
Side Lunges
30 seconds
Mountain Climbers
Mountain Climbers
1 minute
Transition
Transition
15 seconds

Set 5: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 min 30 secs
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
1 min 30 secs
Jumping Jacks
Jumping Jacks
1 minute

Set 6: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute

Set 7: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
30 seconds
Surfees
Surfees
1 minute


Appears In



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