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Exercises

Set 1: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Side Lunges
Side Lunges
30 seconds
Side Lunges
Side Lunges
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Head to Knee
Head to Knee
30 seconds
Head to Knee
Head to Knee
30 seconds
Butterfly
Butterfly
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Cross Body Crunches
Cross Body Crunches
80 reps
Leg Raises
Leg Raises
80 reps
Dumbbell Side Bends
Dumbbell Side Bends
200 reps
Hip Rock N Raises
Hip Rock N Raises
80 reps
Russian Twists
Russian Twists
280 reps
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
48 reps
Front Kicks
Front Kicks
24 reps
Squat Side Kicks
Squat Side Kicks
24 reps
Roundhouses
Roundhouses
24 reps
Hand Grip
Hand Grip
100 reps
Transition
Transition
30 seconds

Set 2: 1 round
Jump Rope
Jump Rope
1 minute
Standing Forward Bend
Standing Forward Bend
1 minute
Cat Cow
Cat Cow
1 minute
Jumping Jacks
Effort: Very Hard
Jumping Jacks
1 minute
Squats
Squats
1 minute
Front Kicks
Effort: Very Hard
Front Kicks
1 minute
Seated Calf Raise
Weights: Moderate
Effort: Very Hard
Seated Calf Raise
1 minute
Transition
Transition
30 seconds

Set 3: 1 round
Cross Body Crunches
Cross Body Crunches
80 reps
Leg Raises
Leg Raises
80 reps
Dumbbell Side Bends
Dumbbell Side Bends
200 reps
Hip Rock N Raises
Hip Rock N Raises
80 reps
Russian Twists
Russian Twists
280 reps
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
48 reps
Front Kicks
Front Kicks
24 reps
Squat Side Kicks
Squat Side Kicks
24 reps
Roundhouses
Roundhouses
24 reps
Hand Grip
Hand Grip
100 reps
Transition
Transition
30 seconds

Set 4: 1 round
Butterfly
Butterfly
1 minute
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Squat Jumps
Squat Jumps
1 minute
Small Forward Arm Circles
Small Forward Arm Circles
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Seated Calf Raise
Seated Calf Raise
1 minute
Transition
Transition
30 seconds

Set 5: 1 round
Calf Raise
Weights: Moderate
Calf Raise
60 reps
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
68 reps
Calf Raise Toes In
Weights: Moderate
Calf Raise Toes In
60 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
48 reps
Calf Raise Toes Out
Weights: Moderate
Calf Raise Toes Out
60 reps
Hammer Curls
Weights: Moderate
Hammer Curls
24 reps
Seated Calf Raise
Weights: Moderate
Seated Calf Raise
60 reps
Wrist Roller
Weights: Moderate
Wrist Roller
2 reps
Transition
Transition
30 seconds

Set 6: 1 round
Torso Twists
Effort: Very Hard
Torso Twists
1 minute
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
1 minute
Sit-Ups
Sit-Ups
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Side Bends
Effort: Very Hard
Side Bends
1 minute
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
1 minute
Calf Raise
Weights: Moderate
Effort: Very Hard
Calf Raise
1 minute
Donkey Calf Raise
Weights: Moderate
Effort: Very Hard
Donkey Calf Raise
1 minute
Transition
Transition
30 seconds

Set 7: 1 round
Calf Raise
Weights: Moderate
Calf Raise
60 reps
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
68 reps
Calf Raise Toes In
Weights: Moderate
Calf Raise Toes In
60 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
48 reps
Calf Raise Toes Out
Weights: Moderate
Calf Raise Toes Out
60 reps
Hammer Curls
Weights: Moderate
Hammer Curls
24 reps
Seated Calf Raise
Weights: Moderate
Seated Calf Raise
60 reps
Wrist Roller
Weights: Moderate
Wrist Roller
2 reps
Transition
Transition
30 seconds

Set 8: 1 round
Leg Raises
Leg Raises
1 minute
Hammer Curls
Hammer Curls
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Dumbbell Wrist Twist
Dumbbell Wrist Twist
1 minute
Scissor Kicks
Scissor Kicks
1 minute
Wrist Roller
Wrist Roller
1 minute
Calf Raise
Calf Raise
1 minute
Donkey Calf Raise
Donkey Calf Raise
1 minute
Transition
Transition
30 seconds

Set 9: 1 round
Barbell Clean and Press
Weights: Moderate
Barbell Clean and Press
16 reps
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
24 reps
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
16 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
16 reps
Kettlebell Swings
Weights: Light
Kettlebell Swings
16 reps
Bicep Curls
Weights: Moderate
Bicep Curls
16 reps
Calf Raise
Weights: Moderate
Calf Raise
24 reps
Transition
Transition
30 seconds

Set 10: 1 round
Pull-Ups
Pull-Ups
30 seconds
Transition
Transition
5 seconds
Squats
Squats
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Overhead Press
Overhead Press
30 seconds
Calf Raise
Calf Raise
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Barbell Deadlifts
Barbell Deadlifts
30 seconds
Transition
Transition
5 seconds
Kipping Pull-Ups
Kipping Pull-Ups
30 seconds
Transition
Transition
5 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Transition
Transition
5 seconds
Jump Rope (Forward)
Jump Rope (Forward)
1 min 30 secs
Transition
Transition
5 seconds
Wrist Roller
Wrist Roller
1 minute
Lateral Neck Stretches
Lateral Neck Stretches
1 minute

Set 11: 1 round
Barbell Clean and Press
Weights: Moderate
Barbell Clean and Press
24 reps
Bicep Curls
Weights: Moderate
Bicep Curls
24 reps
Overhead Press
Weights: Moderate
Overhead Press
24 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
24 reps
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
40 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
24 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
24 reps
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
24 reps
Calf Raise
Weights: Moderate
Calf Raise
40 reps
Transition
Transition
30 seconds

Set 12: 1 round
Pull-Ups
Pull-Ups
30 seconds
Transition
Transition
5 seconds
Squats
Squats
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Overhead Press
Overhead Press
30 seconds
Calf Raise
Calf Raise
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Barbell Deadlifts
Barbell Deadlifts
30 seconds
Transition
Transition
5 seconds
Kipping Pull-Ups
Kipping Pull-Ups
30 seconds
Transition
Transition
5 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Transition
Transition
5 seconds
Jump Rope (Forward)
Jump Rope (Forward)
1 min 30 secs
Transition
Transition
5 seconds
Wrist Roller
Wrist Roller
1 minute
Lateral Neck Stretches
Lateral Neck Stretches
1 minute

Set 13: 1 round
Jabs
Jabs
48 reps
Crosses
Crosses
48 reps
Left Hooks
Left Hooks
48 reps
Power Punches
Power Punches
48 reps
Right Side Kicks
Right Side Kicks
48 reps
Hook Kick
Hook Kick
48 reps
Backspin Kicks
Backspin Kicks
48 reps
Front Kicks
Front Kicks
48 reps
Hamstring Kickbacks
Hamstring Kickbacks
48 reps
Weighted Jab
Weights: Light
Weighted Jab
48 reps
Weighted Cross
Weights: Light
Weighted Cross
48 reps
Weighted Hooks
Weights: Light
Weighted Hooks
48 reps
Weighted Cross
Weights: Light
Weighted Cross
48 reps

Set 14: 6 rounds
Transition
Transition
10 seconds
Shadow Boxing
Shadow Boxing
1 minute


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