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Exercises

Set 1: 1 round
Overhead Squat with Ball
Overhead Squat with Ball
15 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
30 reps
Bicycle Crunches
Bicycle Crunches
40 reps
Walking Dumbbell Lunges
Walking Dumbbell Lunges
24 reps
Rest
Rest
30 seconds

Set 2: 1 round
Overhead Squat with Ball
Overhead Squat with Ball
15 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
30 reps
Bicycle Crunches
Bicycle Crunches
40 reps
Walking Dumbbell Lunges
Walking Dumbbell Lunges
24 reps
Rest
Rest
30 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 1 round
Burpees
Burpees
10 reps
Straight Leg Situps
Straight Leg Situps
15 reps
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
30 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds

Set 5: 1 round
Burpees
Burpees
10 reps
Straight Leg Situps
Straight Leg Situps
15 reps
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
30 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds

Set 6: 1 round
Rest
Rest
1 minute

Set 7: 1 round
Overhead Squat with Ball
Overhead Squat with Ball
15 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
30 reps
Bicycle Crunches
Bicycle Crunches
40 reps
Walking Dumbbell Lunges
Walking Dumbbell Lunges
24 reps

Set 8: 1 round
Overhead Squat with Ball
Overhead Squat with Ball
15 reps
Step Ups with Knee Lifts
Step Ups with Knee Lifts
30 reps
Bicycle Crunches
Bicycle Crunches
40 reps
Walking Dumbbell Lunges
Walking Dumbbell Lunges
24 reps

Set 9: 1 round
Burpees
Burpees
10 reps
Straight Leg Situps
Straight Leg Situps
15 reps
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
30 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds

Set 10: 1 round
Burpees
Burpees
10 reps
Straight Leg Situps
Straight Leg Situps
15 reps
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
30 reps
Push-Ups
Push-Ups
15 reps
Rest
Rest
30 seconds


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Week 1 Wednesday

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Monday Week 2

Monday Week 2

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Week 2 Wednesday

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Week 2 Friday

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