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Description

Required equipment: exercise mat and some dumbbells.


Exercises

Set 1: 2 rounds
Body Circles
Body Circles
30 seconds
Boxer Fist Reaches
Boxer Fist Reaches
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Straight Punches
Straight Punches
45 seconds

Set 2: 1 round
Transition
Transition
10 seconds

Set 3: 3 rounds
5 Way Push Ups
5 Way Push Ups
45 seconds
Rest
Rest
15 seconds
Dumbbell Chest Press With Butt Lift
Weights: Heavy
Dumbbell Chest Press With Butt Lift
45 seconds
Rest
Rest
10 seconds
Renegade Row with Push-up
Renegade Row with Push-up
45 seconds
Rest
Rest
15 seconds
Contralateral Limb Raises
Contralateral Limb Raises
45 seconds
Transition
Transition
15 seconds
High Knee Obliques
Effort: Vigorous
High Knee Obliques
40 seconds
Rest
Rest
10 seconds
Lateral to Front Raises
Lateral to Front Raises
45 seconds
Rest
Rest
15 seconds
Right Arm Dumbbell Swings
Weights: Heavy
Right Arm Dumbbell Swings
30 seconds
Transition
Transition
5 seconds
Left Arm Dumbbell Swings
Weights: Heavy
Left Arm Dumbbell Swings
30 seconds
Transition
Transition
20 seconds
High Pull Burpees
High Pull Burpees
45 seconds
Transition
Transition
20 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
45 seconds
Transition
5 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
45 seconds
Transition
Transition
10 seconds
Down Unders
Down Unders
35 seconds
Rest
Rest
15 seconds
Dumbbell Fly
Weights: Heavy
Dumbbell Fly
45 seconds
Rest
Rest
10 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Rest
Rest
15 seconds
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
45 seconds
Recovery
Recovery
25 seconds

Set 4: 1 round
Chest Openers
Chest Openers
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
45 seconds
Cat Cow
Cat Cow
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
45 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
45 seconds


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