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Exercises

Set 1: 1 round
Jump Rope
Jump Rope
1 minute
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Shuffles to Touch
Shuffles to Touch
1 minute
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
1 minute
Rest
Rest
15 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 minute
Butt Kickers
Butt Kickers
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Rest
Rest
15 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Quick Feet
Quick Feet
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
15 seconds
Dumbbell Upright Row to Shoulder Press
1 minute
Seal Jacks
Seal Jacks
1 minute
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
BOSU Squat Hopovers
BOSU Squat Hopovers
1 minute
Rest
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Carioca
Carioca
1 minute
Dumbbell Romanian Deadlift
1 minute
Alternating Side Reaches
Alternating Side Reaches
1 minute
Rest
Rest
15 seconds

Set 2: 1 round
Jump Rope
Jump Rope
1 minute
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Shuffles to Touch
Shuffles to Touch
1 minute
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
1 minute
Rest
Rest
15 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 minute
Butt Kickers
Butt Kickers
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Rest
Rest
15 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Quick Feet
Quick Feet
1 minute
Reverse Lunges
Reverse Lunges
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
15 seconds
Dumbbell Upright Row to Shoulder Press
1 minute
Seal Jacks
Seal Jacks
1 minute
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
BOSU Squat Hopovers
BOSU Squat Hopovers
1 minute
Rest
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Carioca
Carioca
1 minute
Dumbbell Romanian Deadlift
1 minute
Alternating Side Reaches
Alternating Side Reaches
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Butt Kickers
Butt Kickers
1 minute
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
Front Kicks
Front Kicks
1 minute
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
1 minute
Rest
Rest
15 seconds
Froggy Jumps
Froggy Jumps
1 minute
Frankenstein Skips
Frankenstein Skips
1 minute
Breakmills
Breakmills
1 minute
Pop Squats
Pop Squats
1 minute
Rest
Rest
15 seconds
Ice Skaters
Ice Skaters
1 minute
Elbow to Hip Side Thrusts
Elbow to Hip Side Thrusts
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Jog on the Spot
Jog on the Spot
1 minute
Rest
Rest
15 seconds
Over Over Unders
Over Over Unders
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Snowboard Hops
Snowboard Hops
1 minute
Sweepers
Sweepers
1 minute
Rest
Rest
15 seconds
The Heisman Shuffle
The Heisman Shuffle
1 minute
Side Slides
Side Slides
1 minute
Traveling Ice Skaters
Traveling Ice Skaters
1 minute
Carioca
Carioca
1 minute
Rest
Rest
15 seconds

Set 4: 1 round
Butt Kickers
Butt Kickers
1 minute
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
Front Kicks
Front Kicks
1 minute
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
1 minute
Rest
Rest
15 seconds
Froggy Jumps
Froggy Jumps
1 minute
Frankenstein Skips
Frankenstein Skips
1 minute
Breakmills
Breakmills
1 minute
Pop Squats
Pop Squats
1 minute
Rest
Rest
15 seconds
Ice Skaters
Ice Skaters
1 minute
Elbow to Hip Side Thrusts
Elbow to Hip Side Thrusts
1 minute
Front Back Jacks
Front Back Jacks
1 minute
Jog on the Spot
Jog on the Spot
1 minute
Rest
Rest
15 seconds
Over Over Unders
Over Over Unders
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Snowboard Hops
Snowboard Hops
1 minute
Sweepers
Sweepers
1 minute
Rest
Rest
15 seconds
The Heisman Shuffle
The Heisman Shuffle
1 minute
Side Slides
Side Slides
1 minute
Traveling Ice Skaters
Traveling Ice Skaters
1 minute
Carioca
Carioca
1 minute
Rest
Rest
15 seconds


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