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Description

Dumbbells, treadmill, and body weight. Use heavier (15 lbs) dumbbells since the time for each round is only 30 seconds.


Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
3 minutes

Set 2: 3 rounds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
30 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Transition
Transition
30 seconds

Set 4: 1 round
Run
Run
1 minute
Sprint!
Sprint!
30 seconds

Set 5: 1 round
Transition
Transition
30 seconds

Set 6: 3 rounds
Plank
Plank
30 seconds
Elbow To Hands Plank
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Transition
Transition
30 seconds

Set 7: 1 round
Run
Run
1 minute
Sprint!
Sprint!
30 seconds

Set 8: 1 round
Transition
Transition
30 seconds

Set 9: 3 rounds
Right Side Plank
Right Side Plank
30 seconds
Left Side Plank
Left Side Plank
30 seconds
Rest
Rest
10 seconds
Squat With Alternating Overhead Press
30 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds

Set 10: 1 round
Transition
Transition
30 seconds

Set 11: 1 round
Run
Run
1 minute
Sprint!
Sprint!
30 seconds

Set 12: 1 round
Transition
Transition
30 seconds

Set 13: 3 rounds
Tricep Extensions
Tricep Extensions
30 seconds
Lunges to Squats
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Dumbbell Deadlift
30 seconds

Set 14: 1 round
Transition
Transition
30 seconds

Set 15: 1 round
Cool Down Jogging
Cool Down Jogging
2 minutes


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