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Description

This workout will work your whole entire body. Arms,chest,abs,glutes,hips,back,quads,and calves. Do as many times you think you can do a week for 6 week and you will see results. This workout is no Joke! Good luck!


Exercises

Set 1: 1 round
High Knees
High Knees
30 seconds
Ice Skaters
Ice Skaters
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Dumbell Back Row
Dumbell Back Row
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Tricep Extensions
Tricep Extensions
40 seconds
Dumbell Back Row
Dumbell Back Row
40 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
40 seconds
Push-Ups
Push-Ups
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Push-Ups
Push-Ups
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Push-ups
Push-ups
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Push-Ups
Push-Ups
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Squats
Squats
1 minute
Squat Jumps
Squat Jumps
1 minute
Squat Pulses
Squat Pulses
45 seconds
Drop Squats
Drop Squats
30 seconds
Burpees
Burpees
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Squats
Squats
1 minute
Squat Jumps
Squat Jumps
1 minute
Squats
Squats
35 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Bent Knee Hip Raises
Bent Knee Hip Raises
45 seconds
Supermans
Supermans
1 minute
Glute Kickbacks
Glute Kickbacks
45 seconds
Hip Rock N Raises
Hip Rock N Raises
45 seconds
Supermans
Supermans
30 seconds
Jumping Lunges
Jumping Lunges
1 minute
Side Lunges
Side Lunges
45 seconds
Side Squats
Side Squats
30 seconds
Jumping Lunges
Jumping Lunges
45 seconds
Side Lunges
Side Lunges
1 minute
Rest
Rest
30 seconds

Set 5: 1 round
Crunches
Crunches
1 minute
Bicycle Abs
Bicycle Abs
50 seconds
Reverse Crunches
Reverse Crunches
1 minute
Cross Body Crunches
Cross Body Crunches
40 seconds
Leg Lifts
Leg Lifts
35 seconds
Left Oblique Crunches
Left Oblique Crunches
40 seconds
Right Oblique Crunches
Right Oblique Crunches
40 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Push-Ups
Push-Ups
30 seconds
Crunches
Crunches
30 seconds
Plank Hop Outs
Plank Hop Outs
40 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
30 seconds

Set 6: 1 round
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Cobra
Cobra
30 seconds
Quad Stretches
Quad Stretches
1 minute


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