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Description

Total body program using your body weight as resistance with minimal equipment. Quick and easy program increasing stabilization, strength and power including warm up set.


Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
10 reps
Lunges with Rotation
Lunges with Rotation
10 reps
Alternating Side Planks
Alternating Side Planks
10 reps
Side Lunges
Side Lunges
10 reps

Set 2: 1 round
Burpees
Effort: Vigorous
Burpees
10 reps
5 Way Push-Ups
5 Way Push-Ups
3 reps
Pull-Ups
Pull-Ups
10 reps
Hanging Knee Raises
Hanging Knee Raises
10 reps
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
10 reps
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
10 reps
V-Ups
V-Ups
15 reps

Set 3: 1 round
Burpees
Effort: Vigorous
Burpees
10 reps
5 Way Push-Ups
5 Way Push-Ups
3 reps
Pull-Ups
Pull-Ups
10 reps
Hanging Knee Raises
Hanging Knee Raises
10 reps
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
10 reps
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
10 reps
V-Ups
V-Ups
15 reps

Set 4: 1 round
Burpees
Effort: Vigorous
Burpees
10 reps
5 Way Push-Ups
5 Way Push-Ups
3 reps
Pull-Ups
Pull-Ups
10 reps
Hanging Knee Raises
Hanging Knee Raises
10 reps
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
10 reps
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
10 reps
V-Ups
V-Ups
15 reps


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