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Exercises

Set 1: 1 round
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Hamstring Kickbacks
Hamstring Kickbacks
45 seconds
Overhead Press
Overhead Press
45 seconds

Set 2: 1 round
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Hamstring Kickbacks
Hamstring Kickbacks
45 seconds
Overhead Press
Overhead Press
45 seconds

Set 3: 1 round
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Hamstring Kickbacks
Hamstring Kickbacks
45 seconds
Overhead Press
Overhead Press
45 seconds
Mountain Climbers
Mountain Climbers
100 reps

Set 4: 1 round
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Bridge on Ball
Bridge on Ball
12 reps
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
12 reps
Ball Crunches
Ball Crunches
12 reps

Set 5: 1 round
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Bridge on Ball
Bridge on Ball
12 reps
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
12 reps
Ball Crunches
Ball Crunches
12 reps

Set 6: 1 round
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Bridge on Ball
Bridge on Ball
12 reps
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
12 reps
Ball Crunches
Ball Crunches
12 reps

Set 7: 1 round
Stability Ball Leg Curls
Stability Ball Leg Curls
12 reps
Bridge on Ball
Bridge on Ball
12 reps
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
12 reps
Ball Crunches
Ball Crunches
12 reps
Barbell Glute Bridge
Barbell Glute Bridge
15 reps
Lunges
Lunges
10 reps
Wide Squat Holds
Wide Squat Holds
15 reps
Donkey Whips
Donkey Whips
15 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
16 reps
Barbell Glute Bridge
Barbell Glute Bridge
15 reps
Lunges
Lunges
10 reps
Donkey Whips
Donkey Whips
15 reps
Wide Squat Holds
Wide Squat Holds
15 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
16 reps
Barbell Glute Bridge
Barbell Glute Bridge
15 reps
Lunges
Lunges
10 reps
Donkey Whips
Donkey Whips
15 reps
Wide Squat Holds
Wide Squat Holds
15 reps
Alternating Fire Hydrants
Alternating Fire Hydrants
16 reps


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