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Exercises

Set 1: 1 round
Incline Walk on Treadmill
Incline Walk on Treadmill
15 minutes

Set 2: 4 rounds
Overhead Press
Overhead Press
12 reps
Cable Pulldowns
Cable Pulldowns
12 reps
Dumbbell Front Raises
Dumbbell Front Raises
12 reps
Hammer Curls
Hammer Curls
12 reps

Set 3: 4 rounds
Split Squats
Split Squats
8 reps
Squats
Squats
10 reps
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
10 reps

Set 4: 4 rounds
Crunches
Crunches
15 reps
Dumbbell Woodchops
Dumbbell Woodchops
15 reps
Reverse Crunches
Reverse Crunches
15 reps

Set 5: 1 round
Cycling
Cycling
15 minutes

Set 6: 1 round
Bicep Stretches
Bicep Stretches
45 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Wide Leg Stretches
Wide Leg Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
45 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds


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