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Exercises

Set 1: 4 rounds
Dumbbell Squats
Weights: Maximum
Dumbbell Squats
1 minute
Alternating Side Planks
Alternating Side Planks
30 seconds
Left Tricep Push-Ups
: Moderate
Left Tricep Push-Ups
30 seconds
Right Tricep Push-Ups
: Moderate
Right Tricep Push-Ups
30 seconds
Mountain Climbers
Effort: Vigorous
Mountain Climbers
45 seconds
Transition
Transition
15 seconds
Dumbbell Chest Press
Weights: Maximum
Dumbbell Chest Press
1 minute
Mountain Climbers
: Maximum
Effort: Very Hard
Mountain Climbers
45 seconds
Alternating Fire Hydrants
Effort: Moderate
Alternating Fire Hydrants
45 seconds

Set 2: 4 rounds
Alternating Bicep Curls
Weights: Maximum
Alternating Bicep Curls
30 seconds
Dumbbell Left Side Bends
Weights: Maximum
Dumbbell Left Side Bends
1 minute
Dumbbell Right Side Bends
Weights: Maximum
Dumbbell Right Side Bends
1 minute
Overhead Press
Weights: Moderate
Overhead Press
30 seconds
Transition
Transition
15 seconds
Dumbbell Fly
Weights: Maximum
Dumbbell Fly
45 seconds
Cross Leg Obliques
Cross Leg Obliques
2 minutes
Russian Twists
Russian Twists
30 seconds
Alternating Fire Hydrants
Effort: Light
Alternating Fire Hydrants
45 seconds

Set 3: 1 round
Standing Leg Stretches
Standing Leg Stretches
2 minutes
Quad Stretches
Quad Stretches
2 minutes
Left Modified Pyramid
Left Modified Pyramid
1 minute
Right Modified Pyramid
Right Modified Pyramid
1 minute
Chest Stretch
Chest Stretch
2 minutes
Garland Pose
Garland Pose
1 minute
Double Leg Stretch
Double Leg Stretch
2 minutes
Left Half Pigeon
Left Half Pigeon
1 minute
Right Half Pigeon
Right Half Pigeon
1 minute
Wide Leg Stretches
Wide Leg Stretches
2 minutes
Same Angle Pose
Same Angle Pose
2 minutes
Butterfly
Butterfly
2 minutes


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