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Description

Equipment needed :several weight sets of moderate to heavy dumbbells, bench. Target muscles: this is a full body Strength Conditioning workout.


Exercises

Set 1: 1 round
Basketball Shots
Basketball Shots
45 seconds
Split Squat Hops
Split Squat Hops
45 seconds
Transition
Transition
10 seconds

Set 2: 2 rounds
Ice Skaters
Effort: Vigorous
Ice Skaters
45 seconds
Lunges with Rotation
Lunges with Rotation
12 reps
Transition
Transition
10 seconds

Set 3: 3 rounds
Dumbbell Woodchops
Weights: Moderate
Dumbbell Woodchops
12 reps
Alternating Bent Over Rows
Weights: Heavy
Alternating Bent Over Rows
16 reps
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
12 reps
Transition
Transition
10 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 3 rounds
Single Arm Dumbbell Swings
Weights: Heavy
Single Arm Dumbbell Swings
16 reps
Horizontal Goblet Squats
Weights: Heavy
Horizontal Goblet Squats
10 reps
Dumbbell Single Leg Seesaws
Weights: Moderate
Dumbbell Single Leg Seesaws
16 reps
Transition
Transition
10 seconds

Set 6: 1 round
Rest
Rest
20 seconds

Set 7: 3 rounds
Dumbbell Side Lunge and Touch
Weights: Moderate
Dumbbell Side Lunge and Touch
10 reps
Transition
Transition
10 seconds
Left Leg Romanian Dead Lift to Curl Press
Weights: Moderate
Left Leg Romanian Dead Lift to Curl Press
8 reps
Right Leg Romanian Dead Lift to Curl Press
Weights: Moderate
Right Leg Romanian Dead Lift to Curl Press
8 reps
Transition
Transition
10 seconds
Governators
Weights: Heavy
Governators
12 reps

Set 8: 1 round
Rest
Rest
20 seconds

Set 9: 2 rounds
Push-Up and Rotation
Push-Up and Rotation
12 reps
Transition
Transition
10 seconds
Pilates Hip Circles
Pilates Hip Circles
12 reps
Dips with Leg Extension
Dips with Leg Extension
12 reps
Transition
Transition
10 seconds
Teasers
Teasers
12 reps
Cross Leg Obliques
Cross Leg Obliques
20 reps
Rest
Rest
30 seconds


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