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Description

Here is a nice little sample if three of the workouts from my drafted 12-week Summer Body Programme. Each big set is a set from three elements; 1) Lower body Cardio 2) Pure Cardio 3) Core Cardio


Exercises

Set 1: 4 rounds
Jump Rope (Forward)
Effort: Very Hard
Jump Rope (Forward)
45 seconds
Jack Jump Tucks
Effort: Very Hard
Jack Jump Tucks
40 reps
Box Jumps
Effort: Very Hard
Box Jumps
45 seconds
Front Hop Overs
Effort: Very Hard
Front Hop Overs
40 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Bottom to Bottom Squats
Bottom to Bottom Squats
45 seconds
Bulgarian Split Squats
Bulgarian Split Squats
40 reps
Drop Squats
Drop Squats
45 seconds
Split Squat Hops
Split Squat Hops
40 reps
Squat Jumps
Effort: Very Hard
Squat Jumps
45 seconds
Lunge Jump
Effort: Very Hard
Lunge Jump
40 reps
Rest
Rest
30 seconds

Set 3: 2 rounds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
45 seconds
Plank Hop Outs
Effort: Very Hard
Plank Hop Outs
40 reps
Extended Plank Hold
Extended Plank Hold
45 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
40 reps
Rest
Rest
45 seconds


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