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Description

20 minute HIIT, no treadmill


Exercises

Set 1: 2 rounds
Crunches
Crunches
30 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
20 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Mountain Climbers
Effort: Vigorous
Mountain Climbers
30 seconds
Rest
Rest
30 seconds
Lateral to Front Raises
Weights: Heavy
Lateral to Front Raises
45 seconds
Renegade Row with Push-up
Weights: Heavy
Renegade Row with Push-up
30 seconds
Rest
Rest
45 seconds

Set 2: 2 rounds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
40 seconds
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
40 seconds
Weights: Heavy
Effort: Very Hard
Bicep hold
15 seconds
Weights: Heavy
Effort: Very Hard
Hammer Bicep Hold
15 seconds
Rest
Rest
45 seconds
Dumbbell Bench Step Ups
Weights: Heavy
Dumbbell Bench Step Ups
1 minute
Squat Jumps
Effort: Maximum
Squat Jumps
30 seconds
Squat Pulses
Squat Pulses
15 seconds
Weights: Heavy
Effort: Vigorous
Seated Calf Raise
30 seconds


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