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Description

High intensity Interval Training for Strength & Endurance building. Cardio /Strength Supersets. Target muscles :* upper body * core Equipment : Dumbbells *use medium to heavy weights.


Exercises

Set 1: 4 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Transition
Transition
5 seconds
Inchworms
Inchworms
20 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Rest
Rest
20 seconds

Set 3: 4 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 4 rounds
Lateral to Front Raises
Lateral to Front Raises
25 seconds
Transition
Transition
5 seconds
Frankenstein Walk
Frankenstein Walk
20 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Rest
Rest
20 seconds

Set 7: 4 rounds
Governators
Governators
25 seconds
Transition
Transition
5 seconds
Elbow To Knee Twists
Elbow To Knee Twists
20 seconds
Rest
Rest
20 seconds

Set 8: 1 round
Rest
Rest
20 seconds

Set 9: 4 rounds
Dumbbell Chest Press
Dumbbell Chest Press
25 seconds
Transition
Transition
5 seconds
Toe Touch Single Arm
Toe Touch Single Arm
20 seconds
Rest
Rest
20 seconds

Set 10: 1 round
Rest
Rest
20 seconds

Set 11: 4 rounds
Bicep Curls
Bicep Curls
20 seconds
Transition
Transition
5 seconds
1 2 Burpees
1 2 Burpees
25 seconds
Rest
Rest
20 seconds

Set 12: 1 round
Rest
Rest
20 seconds

Set 13: 4 rounds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
25 seconds
Transition
Transition
10 seconds
Dips with Leg Extension
Dips with Leg Extension
20 seconds
Rest
Rest
20 seconds

Set 14: 1 round
Rest
Rest
20 seconds


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