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Description

Focus mostly on all large muscle groups. Need sets of weights, ankle weights, and step.


Exercises

Set 1: 1 round
Basketball Shots
Basketball Shots
15 seconds
Basketball Shots
Basketball Shots
15 seconds
Squats
Squats
30 seconds
Lunges with Rotation
Lunges with Rotation
30 seconds
Glutes 100
Glutes 100
30 seconds
Rest
Rest
15 seconds
Overhead Press
Overhead Press
30 seconds
Calf Raises
Calf Raises
30 seconds
Calf Raises
Calf Raises
30 seconds
Outer Thigh Circles
Outer Thigh Circles
30 seconds
Outer Thigh Circles
Outer Thigh Circles
30 seconds
Weighted Sumo Squats
Weighted Sumo Squats
30 seconds
Rest
Rest
15 seconds
Lat Pull Over
Lat Pull Over
45 seconds
Triceps Extensions- Left
Triceps Extensions- Left
30 seconds
Triceps Extension- Right
Triceps Extension- Right
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Bicep Curls
Bicep Curls
30 seconds
Twist, Squat, & Lift
Twist, Squat, & Lift
30 seconds
Rest
Rest
15 seconds
Leg Extension
Leg Extension
30 seconds
Leg Extension
Leg Extension
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
30 seconds
Bench Skull Crusher
Bench Skull Crusher
30 seconds
Rest
Rest
15 seconds
Frog Bend
Frog Bend
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Leg Curl
Leg Curl
30 seconds
Leg Curl
Leg Curl
30 seconds
There's No Place Like Home
There's No Place Like Home
45 seconds
Rest
Rest
15 seconds
Lying Leg Kicks
Lying Leg Kicks
30 seconds
Lying Leg Kicks
Lying Leg Kicks
30 seconds
Dumbbell Bench Press
Dumbbell Bench Press
30 seconds
Inner Thigh Circles
Inner Thigh Circles
30 seconds
Inner Thigh Circles
Inner Thigh Circles
30 seconds
Good Morning
Good Morning
30 seconds
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Booty Cross Over
Booty Cross Over
30 seconds
Booty Cross Over
Booty Cross Over
30 seconds
Dumbell Flys
Dumbell Flys
30 seconds
Barbell Deadlifts
Barbell Deadlifts
30 seconds
Rest
Rest
15 seconds
Hip Raise
Hip Raise
30 seconds
Hip Raise
Hip Raise
30 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
30 seconds
Dumbell Raises
Dumbell Raises
30 seconds
Dumbell Raises
Dumbell Raises
30 seconds
Y-T-A
Y-T-A
30 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Basketball Shots
Basketball Shots
15 seconds
Basketball Shots
Basketball Shots
15 seconds
Squats
Squats
30 seconds
Lunges with Rotation
Lunges with Rotation
30 seconds
Glutes 100
Glutes 100
30 seconds
Rest
Rest
15 seconds
Overhead Press
Overhead Press
30 seconds
Calf Raises
Calf Raises
30 seconds
Calf Raises
Calf Raises
30 seconds
Outer Thigh Circles
Outer Thigh Circles
30 seconds
Outer Thigh Circles
Outer Thigh Circles
30 seconds
Weighted Sumo Squats
Weighted Sumo Squats
30 seconds
Rest
Rest
15 seconds
Lat Pull Over
Lat Pull Over
45 seconds
Triceps Extensions- Left
Triceps Extensions- Left
30 seconds
Triceps Extension- Right
Triceps Extension- Right
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Bicep Curls
Bicep Curls
30 seconds
Twist, Squat, & Lift
Twist, Squat, & Lift
45 seconds
Rest
Rest
15 seconds
Leg Extension
Leg Extension
30 seconds
Leg Extension
Leg Extension
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
30 seconds
Bench Skull Crusher
Bench Skull Crusher
30 seconds
Rest
Rest
15 seconds
Frog Bend
Frog Bend
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Leg Curl
Leg Curl
30 seconds
Leg Curl
Leg Curl
30 seconds
There's No Place Like Home
There's No Place Like Home
45 seconds
Rest
Rest
15 seconds
Lying Leg Kicks
Lying Leg Kicks
30 seconds
Lying Leg Kicks
Lying Leg Kicks
30 seconds
Dumbbell Bench Press
Dumbbell Bench Press
30 seconds
Inner Thigh Circles
Inner Thigh Circles
30 seconds
Inner Thigh Circles
Inner Thigh Circles
30 seconds
Good Morning
Good Morning
30 seconds
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Booty Cross Over
Booty Cross Over
30 seconds
Booty Cross Over
Booty Cross Over
30 seconds
Dumbell Flys
Dumbell Flys
30 seconds
Barbell Deadlifts
Barbell Deadlifts
30 seconds
Rest
Rest
15 seconds
Hip Raise
Hip Raise
30 seconds
Hip Raise
Hip Raise
30 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
30 seconds
Dumbell Raises
Dumbell Raises
30 seconds
Dumbell Raises
Dumbell Raises
30 seconds
Y-T-A
Y-T-A
30 seconds


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