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Description

Get in shape with the three basic types of movements we go through just about every day: pushing, pulling and hip extension. These exercises use bodyweight with a couple of dumbbell and kettlebell sets. Start out with light to medium weight. Using proper form is essential to your progress.


Exercises

Set 1: 2 rounds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
15 seconds
Squats
Squats
1 minute
Rest
Rest
15 seconds
Overhead Press
Overhead Press
45 seconds
Rest
Rest
15 seconds
Pull-ups
Pull-ups
30 seconds
Rest
Rest
15 seconds
Dumbbell Shrug
1 minute
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 seconds
Rest
Rest
15 seconds
Kettlebell Swings
Kettlebell Swings
45 seconds
Rest
Rest
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Rest
Rest
15 seconds
Kettlebell Deadlifts
Kettlebell Deadlifts
1 minute
Rest
Rest
15 seconds
Walking Lunges
Walking Lunges
45 seconds
Rest
Rest
2 minutes

Set 2: 2 rounds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest
Rest
10 seconds
C Sweep
C Sweep
1 minute
Rest
Rest
10 seconds
Bench Dumbbell Fly
1 minute
Rest
Rest
1 minute


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