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Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
20 seconds
Jazz Kicks
Jazz Kicks
20 seconds
Lunges with Rotation
Lunges with Rotation
20 seconds
Pick Up Weights
10 seconds

Set 2: 1 round
Deadlifts
45 seconds
Reverse Lunges
Reverse Lunges
45 seconds
Weighted Sumo Squat
Weighted Sumo Squat
45 seconds
Put Down Weights
5 seconds
Pop Squats
Pop Squats
30 seconds
Transition
Transition
10 seconds

Set 3: 1 round
Overhead Press And Pec Squeeze
Overhead Press And Pec Squeeze
45 seconds
Dumbbell Front Raise And Extended Arm Bicep Curl
Dumbbell Front Raise And Extended Arm Bicep Curl
45 seconds
Dumbell Back Row And Tricep Kickback
Dumbell Back Row And Tricep Kickback
45 seconds
Put Your Weights Down
5 seconds
Burpees With Plank Hop Outs
Burpees With Plank Hop Outs
30 seconds
Pick Up Your Weights
5 seconds

Set 4: 1 round
Stiff Legged Deadlift Toes Turned Out
Stiff Legged Deadlift Toes Turned Out
45 seconds
Stiff Legged Deadlift
Stiff Legged Deadlift
45 seconds
Stiff Legged Deadlift Toes Turned In
Stiff Legged Deadlift Toes Turned In
45 seconds
Put Your Weights Down
5 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Transition
Transition
10 seconds

Set 5: 1 round
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Sit-Ups (Optional hold Weight)
Sit-Ups (Optional hold Weight)
45 seconds
Floor Bridge (Optional Weight On Hips)
Floor Bridge (Optional Weight On Hips)
45 seconds
Transition
Transition
10 seconds
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
30 seconds
Transition
Transition
10 seconds

Set 6: 2 rounds
Glute Kickbacks (One Side)
Glute Kickbacks (One Side)
45 seconds
Fire Hydrants (One Side)
Fire Hydrants (One Side)
45 seconds
Switch Sides / Transition
5 seconds

Set 7: 1 round
Extended Child's Pose
Extended Child's Pose
30 seconds


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