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Description

This is the third rotation in the series. Changing up the routine to keep things interesting, but still targeting all the major muscle groups.


Exercises

Set 1: 1 round
Frankenstein Walk
Frankenstein Walk
1 minute
Rest
Rest
15 seconds
Rotating Toe Touches
Rotating Toe Touches
1 minute
Rest
Rest
20 seconds
Burpees
Burpees
1 minute
Rest
Rest
30 seconds

Set 2: 1 round
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
22 reps
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
12 reps
Incline Dumbbell Bench Press
Weights: Maximum
Incline Dumbbell Bench Press
8 reps

Set 3: 1 round
Cable Biscep
Resistance: Heavy
Cable Biscep
12 reps
Cable Biscep
Resistance: Heavy
Cable Biscep
12 reps
Cable Biscep
Resistance: Heavy
Cable Biscep
12 reps
Overhead Cable Curl
Resistance: Moderate
Overhead Cable Curl
12 reps
Overhead Cable Curl
Resistance: Moderate
Overhead Cable Curl
12 reps
Overhead Cable Curl
Resistance: Moderate
Overhead Cable Curl
12 reps

Set 4: 1 round
Calf Raises
Calf Raises
1 minute
Rest
Rest
20 seconds
Calf Raises
Calf Raises
1 minute
Rest
Rest
20 seconds
Calf Raises
Calf Raises
1 minute
Rest
Rest
20 seconds

Set 5: 1 round
Seated Cable Row
Seated Cable Row
12 reps
Seated Cable Row
Seated Cable Row
12 reps
Seated Cable Row
Seated Cable Row
12 reps

Set 6: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps

Set 7: 1 round
Lateral Hops to Stabilization
Lateral Hops to Stabilization
1 minute
Rest
Rest
30 seconds
Carioca
Carioca
1 minute
Rest
Rest
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Thread the Needle Stretch
Thread the Needle Stretch
1 minute


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