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Description

Perform each set as a circuit with minimal rest in between each exercise (no longer then 30seconds rest) then at the end of circuit rest for 45 seconds to a Minute and then do set over again.


Exercises

Set 1: 3 rounds
Push-ups on BOSU
Push-ups on BOSU
10 reps
Fast Rowing
Effort: Moderate
Fast Rowing
1 minute
Dumbbell Hammer Curl to Press
Weights: Moderate
Dumbbell Hammer Curl to Press
12 reps
Dumbbell Woodchops
Weights: Light
Dumbbell Woodchops
30 seconds
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
12 reps

Set 2: 2 rounds
Bench Dips
: Moderate
Bench Dips
12 reps
Right Concentrated Bicep Curls
Weights: Moderate
Right Concentrated Bicep Curls
10 reps
Left Concentrated Bicep Curls
Weights: Moderate
Left Concentrated Bicep Curls
10 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps

Set 3: 3 rounds
Ball Ab Rolls
Ball Ab Rolls
30 seconds
Ab Ball Raises
Ab Ball Raises
12 reps
Cross Leg Sit Ups
Cross Leg Sit Ups
12 reps
Elbow Plank
Elbow Plank
30 seconds


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