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Exercises

Set 1: 1 round
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
10 reps
Rest
Rest
30 seconds
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
6 reps
Rest
Rest
30 seconds
Seated Dumbbell Press
Weights: Maximum
Seated Dumbbell Press
3 reps
Rest
Rest
20 seconds
Seated Dumbbell Press
Weights: Heavy
Seated Dumbbell Press
6 reps
Rest
Rest
20 seconds
Seated Dumbbell Press
Weights: Moderate
Seated Dumbbell Press
10 reps

Set 2: 1 round
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
6 reps
Rest
Rest
30 seconds
Dumbbell Front Raises
Weights: Maximum
Dumbbell Front Raises
3 reps
Rest
Rest
20 seconds
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
6 reps
Rest
Rest
20 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps

Set 3: 1 round
Transition
Transition
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
6 reps
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Weights: Maximum
Dumbbell Lateral Shoulder Raises
3 reps
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
6 reps
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps

Set 4: 1 round
Transition
Transition
1 minute
Weights: Moderate
Dumbbell Shrug
10 reps
Rest
Rest
30 seconds
Weights: Heavy
Dumbbell Shrug
6 reps
Rest
Rest
30 seconds
Weights: Maximum
Dumbbell Shrug
3 reps
Rest
Rest
20 seconds
Weights: Heavy
Dumbbell Shrug
6 reps
Rest
Rest
20 seconds
Weights: Moderate
Dumbbell Shrug
10 reps

Set 5: 1 round
Transition
Transition
1 minute
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Bicycle Crunches
Bicycle Crunches
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Weights: Moderate
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Transition
Transition
1 minute
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Maximum
Barbell Deadlift
3 reps
Rest
Rest
30 seconds
Barbell Deadlift
Weights: Heavy
Barbell Deadlift
6 reps
Rest
Rest
20 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps

Set 9: 1 round
Transition
Transition
1 minute
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
10 reps
Rest
Rest
30 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
30 seconds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
3 reps
Rest
Rest
20 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
20 seconds
Barbell Deadlift
Weights: Moderate
Barbell Deadlift
10 reps

Set 10: 1 round
Transition
Transition
30 seconds
Incline Walk on Treadmill
Incline: Moderate
Effort: Moderate
Incline Walk on Treadmill
1 minute
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds
Treadmill Running
Incline: Maximum
Effort: Maximum
Treadmill Running
20 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Transition
Transition
1 minute
Quad Stretches
Quad Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
30 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Left Glute Rolls
Left Glute Rolls
30 seconds
Right Glute Rolls
Right Glute Rolls
30 seconds
Seated Forward Bend
Seated Forward Bend
30 seconds


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