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Exercises

Set 1: 1 round
Barbell Back Loaded Squats
Barbell Back Loaded Squats
15 reps
Rest
Rest
30 seconds
Barbell Lunges
Barbell Lunges
10 reps
Rest
Rest
30 seconds
Ball Butt Lifts
Ball Butt Lifts
20 reps
Rest
Rest
20 seconds
Bench Barbell Calf Raises
20 reps
Rest
Rest
20 seconds
90-90 Crunches
90-90 Crunches
20 reps
Rest
Rest
10 seconds
Crunches
Crunches
40 reps
Rest
Rest
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
10 reps
Rest
Rest
30 seconds
Bicycle in Bridge
Bicycle in Bridge
14 reps
Rest
Rest
30 seconds
Double Crunches
Double Crunches
20 reps
Rest
Rest
20 seconds
Elbow Plank
Elbow Plank
1 min 10 secs
Rest
Rest
50 seconds
Reverse Crunches
Reverse Crunches
10 reps
Rest
Rest
30 seconds

Set 2: 1 round
Barbell Back Loaded Squats
Barbell Back Loaded Squats
20 reps
Rest
Rest
30 seconds
Barbell Lunges
Barbell Lunges
12 reps
Rest
Rest
30 seconds
Ball Butt Lifts
Ball Butt Lifts
20 reps
Rest
Rest
20 seconds
Bench Barbell Calf Raises
20 reps
Rest
Rest
20 seconds
90-90 Crunches
90-90 Crunches
30 reps
Rest
Rest
10 seconds
Crunches
Crunches
60 reps
Rest
Rest
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
12 reps
Rest
Rest
30 seconds
Bicycle in Bridge
Bicycle in Bridge
14 reps
Rest
Rest
30 seconds
Double Crunches
Double Crunches
25 reps
Rest
Rest
20 seconds
Elbow Plank
Elbow Plank
1 min 10 secs
Rest
Rest
50 seconds
Reverse Crunches
Reverse Crunches
12 reps
Rest
Rest
30 seconds

Set 3: 1 round
Barbell Back Loaded Squats
Barbell Back Loaded Squats
25 reps
Rest
Rest
30 seconds
Barbell Lunges
Barbell Lunges
15 reps
Rest
Rest
30 seconds
Ball Butt Lifts
Ball Butt Lifts
20 reps
Rest
Rest
20 seconds
Bench Barbell Calf Raises
20 reps
Rest
Rest
20 seconds
90-90 Crunches
90-90 Crunches
30 reps
Rest
Rest
10 seconds
Crunches
Crunches
80 reps
Rest
Rest
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
15 reps
Rest
Rest
30 seconds
Bicycle in Bridge
Bicycle in Bridge
14 reps
Rest
Rest
30 seconds
Double Crunches
Double Crunches
30 reps
Rest
Rest
20 seconds
Elbow Plank
Elbow Plank
1 min 40 secs
Rest
Rest
50 seconds
Reverse Crunches
Reverse Crunches
15 reps


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