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Exercises

Set 1: 1 round
Warm-Up Walk
Effort: Vigorous
Warm-Up Walk
1 minute
Kettlebell Swings
Weights: Light
Kettlebell Swings
30 seconds
Right Arm Kettlebell Swings
Weights: Light
Right Arm Kettlebell Swings
30 seconds
Left Arm Kettlebell Swings
Weights: Light
Left Arm Kettlebell Swings
30 seconds
Alternating Kettlebell Swings
Weights: Light
Alternating Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 3: 4 rounds
Push-Ups
Push-Ups
12 reps
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
12 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
12 reps
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
10 reps
Rest
Rest
30 seconds

Set 4: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 5: 3 rounds
Isometric Bicep Curls
Weights: Moderate
Isometric Bicep Curls
12 reps
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
5 minutes
Rest
Rest
10 seconds

Set 7: 3 rounds
Bicycle Crunches
Bicycle Crunches
20 reps
Crunches
Crunches
20 reps
Plank
Plank
30 seconds
Rest
Rest
30 seconds


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