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Description

Main body for a 30 minute workout


Exercises

Set 1: 1 round
Squats
Squats
30 seconds
Quick Toe Taps on Step
Effort: Vigorous
Quick Toe Taps on Step
30 seconds
Push-Ups
Push-Ups
30 seconds
Squats
Squats
20 seconds
Quick Toe Taps on Step
Effort: Vigorous
Quick Toe Taps on Step
20 seconds
Push-Ups
Push-Ups
20 seconds
Squats
Squats
10 seconds
Quick Toe Taps on Step
Effort: Vigorous
Quick Toe Taps on Step
10 seconds
Push-Ups
Push-Ups
10 seconds
Rest
Rest
1 minute

Set 2: 1 round
Lunges
Lunges
30 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Band Bicep Curls
Resistance: Moderate
Band Bicep Curls
30 seconds
Lunges
Lunges
20 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
20 seconds
Band Bicep Curls
Resistance: Moderate
Band Bicep Curls
20 seconds
Lunges
Lunges
10 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
10 seconds
Band Bicep Curls
Resistance: Moderate
Band Bicep Curls
10 seconds
Rest
Rest
1 minute

Set 3: 1 round
Dumbbell Upright Rows
Resistance: Moderate
Dumbbell Upright Rows
30 seconds
Quick Feet
Effort: Vigorous
Quick Feet
30 seconds
Bench Dips
Bench Dips
30 seconds
Dumbbell Upright Rows
Resistance: Moderate
Dumbbell Upright Rows
20 seconds
Quick Feet
Effort: Vigorous
Quick Feet
20 seconds
Bench Dips
Bench Dips
20 seconds
Dumbbell Upright Rows
Resistance: Moderate
Dumbbell Upright Rows
10 seconds
Quick Feet
Effort: Vigorous
Quick Feet
10 seconds
Bench Dips
Bench Dips
10 seconds
Rest
Rest
1 minute

Set 4: 1 round
Crunches
Crunches
30 seconds
High Knees
Effort: Vigorous
High Knees
30 seconds
Plank
Plank
30 seconds
Crunches
Crunches
20 seconds
High Knees
Effort: Vigorous
High Knees
20 seconds
Plank
Plank
20 seconds
Crunches
Crunches
10 seconds
High Knees
Effort: Vigorous
High Knees
10 seconds
Plank
Plank
10 seconds


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