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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: 3 rounds
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
15 reps
Dumbbell Left Leg Squats
Weights: Moderate
Dumbbell Left Leg Squats
12 reps
Dumbbell Right Leg Squats
Weights: Moderate
Dumbbell Right Leg Squats
12 reps
Weights: Moderate
Bench Barbell Calf Raises
30 seconds
Rest
Rest
30 seconds

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

Set 5: 2 rounds
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
12 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
12 reps
Chair Tricep Dips
Chair Tricep Dips
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
Dumbbell Left Side Bends
Weights: Moderate
Dumbbell Left Side Bends
12 reps
Dumbbell Right Side Bends
Weights: Moderate
Dumbbell Right Side Bends
12 reps
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Rest
Rest
30 seconds


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