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Exercises

Set 1: 1 round
Push-Ups
Push-Ups
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds

Set 2: 1 round
Push-Ups
Push-Ups
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds

Set 3: 1 round
Push-Ups
Push-Ups
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Running
Running
20 minutes

Set 4: 1 round
Reverse Lunges
Reverse Lunges
15 reps
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
15 reps
Wall Ball Squats
Wall Ball Squats
15 reps
Curtsy Lunge
Curtsy Lunge
15 reps

Set 5: 1 round
Reverse Lunges
Reverse Lunges
12 reps
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
12 reps
Wall Ball Squats
Wall Ball Squats
12 reps
Curtsy Lunge
Curtsy Lunge
12 reps

Set 6: 1 round
Reverse Lunges
Reverse Lunges
9 reps
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
9 reps
Wall Ball Squats
Wall Ball Squats
9 reps
Curtsy Lunge
Curtsy Lunge
9 reps

Set 7: 1 round
Reverse Lunges
Reverse Lunges
6 reps
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
6 reps
Wall Ball Squats
Wall Ball Squats
6 reps
Curtsy Lunge
Curtsy Lunge
6 reps
Squat Thrusts
Squat Thrusts
30 reps


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