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Description

Created on 26 January 2016


Exercises

Set 1: 1 round
Elliptical
Effort: Moderate
Elliptical
20 minutes
Rest
Rest
20 seconds

Set 2: 1 round
Squat Jumps
Effort: Moderate
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Lunges
Effort: Moderate
Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Barbell Squats
Effort: Moderate
Barbell Squats
20 seconds
Rest
Rest
10 seconds
Weighted Sumo Squat
Weighted Sumo Squat
20 seconds
Rest
Rest
10 seconds
Weighted Sumo Squat
Weighted Sumo Squat
20 seconds
Rest
Rest
10 seconds
Weighted Sumo Squat
Weighted Sumo Squat
20 seconds
Rest
Rest
10 seconds
Weighted Sumo Squat
Weighted Sumo Squat
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds


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