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Description

Begin and end each workout with a one-mile walk/jog/run. Complete four sets, adding an additional set every week or every other week, depending on your ability.


Exercises

Set 1: 1 round
Rotating Elbow Plank
Rotating Elbow Plank
1 minute
Weighted Plie Squats
10 reps
Barbell Bench Press
Barbell Bench Press
10 reps
Bicycle Crunches
Bicycle Crunches
10 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Rest
Rest
2 minutes

Set 2: 1 round
Rotating Elbow Plank
Rotating Elbow Plank
1 minute
Weighted Plie Squats
10 reps
Barbell Bench Press
Barbell Bench Press
10 reps
Bicycle Crunches
Bicycle Crunches
10 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Rest
Rest
2 minutes

Set 3: 1 round
Rotating Elbow Plank
Rotating Elbow Plank
1 minute
Weighted Plie Squats
10 reps
Barbell Bench Press
Barbell Bench Press
10 reps
Bicycle Crunches
Bicycle Crunches
10 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Rest
Rest
2 minutes

Set 4: 1 round
Rotating Elbow Plank
Rotating Elbow Plank
1 minute
Weighted Plie Squats
10 reps
Barbell Bench Press
Barbell Bench Press
10 reps
Bicycle Crunches
Bicycle Crunches
10 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Rest
Rest
2 minutes


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