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Exercises

Set 1: 2 rounds
Arm Pumps
Arm Pumps
45 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Knee Circles
Knee Circles
30 seconds
Body Circles
Body Circles
40 seconds
Triangle Pose
45 seconds
Torso Twists
Torso Twists
30 seconds
Rest
Rest
5 seconds

Set 2: 4 rounds
Kneeling Plank
Kneeling Plank
30 seconds
Rest
Rest
10 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Rest
Rest
10 seconds

Set 3: 4 rounds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
10 seconds

Set 4: 4 rounds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
10 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
10 seconds

Set 5: 4 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
10 seconds

Set 6: 2 rounds
Plank
Plank
30 seconds
Rest
Rest
15 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
15 seconds


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