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Exercises

Set 1: 4 rounds
Shoulder Presses
20 seconds
Rest
10 seconds
Push Ups
20 seconds
Rest
10 seconds
Plank Rows
20 seconds
Rest
10 seconds
Dips
20 seconds
Rest
10 seconds

Set 2: 4 rounds
Dumbell Squat
20 seconds
Rest
10 seconds
Heavy Walking Lunges
20 seconds
Rest
10 seconds
Jump Squats
20 seconds
Rest
10 seconds
Jump Lunges
20 seconds
Rest
15 seconds

Set 3: 4 rounds
Mountain Climbers
20 seconds
Rest
15 seconds
Pop Squats
21 seconds
Rest
10 seconds
High Knees
20 seconds
Rest
15 seconds
Jumping Jacks
20 seconds
Rest
20 seconds

Set 4: 4 rounds
Crunches
20 seconds
Rest
10 seconds
Bicycle Crunches
20 seconds
Rest
10 seconds
Flutter Kicks
20 seconds
Rest
15 seconds
Wall Washers
20 seconds
Rest
20 seconds


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