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Exercises

Set 1: 3 rounds
Push-Ups
Push-Ups
30 seconds
Plank
Plank
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Alternating Bicep Curls
Weights: Maximum
Alternating Bicep Curls
30 seconds
Dumbbell Bent Over Rows
Weights: Maximum
Dumbbell Bent Over Rows
30 seconds
Weights: Moderate
Alternating Dumbbell Curl to Press
1 minute
High Knee Pulls
Effort: Moderate
High Knee Pulls
1 minute

Set 2: 6 rounds
Alternating Side Planks
Alternating Side Planks
1 minute
Alternating Hammer Curls
Weights: Maximum
Alternating Hammer Curls
30 seconds
Transition
Transition
20 seconds
Dumbbell Chest Press
Weights: Maximum
Dumbbell Chest Press
1 minute
Bicycle Crunches
Bicycle Crunches
30 seconds
Weights: Maximum
Dumbbell Deadlift
1 minute
Ab Choppers
Effort: Moderate
Ab Choppers
1 min 30 secs
Elbow To Knee Twists
Effort: Moderate
Elbow To Knee Twists
1 minute

Set 3: 1 round
Standing Leg Stretches
Effort: Light
Standing Leg Stretches
2 minutes
Quad Stretches
Quad Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
2 minutes
Chest Openers
Chest Openers
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Rolling Back Stretch
Rolling Back Stretch
2 minutes
Double Leg Stretch
Double Leg Stretch
2 minutes
Wide Left Leg Stretch
Wide Left Leg Stretch
1 minute
Wide Right Leg Stretch
Wide Right Leg Stretch
1 minute
Matsyendra's Twist
Matsyendra's Twist
2 minutes
Supine Butterfly
Supine Butterfly
1 minute


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