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Description

For those who only have 1 day to work out during the week


Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
10 reps
Big Reverse Arm Circles
Big Reverse Arm Circles
10 reps
Chest Openers
Chest Openers
10 reps
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Windmills
Windmills
8 reps
Center Leg Stretch
Center Leg Stretch
30 seconds

Set 2: 4 rounds
Lunges
Lunges
8 reps
Squat and Row with Band
15 reps

Set 3: 4 rounds
Barbell Deadlifts
Barbell Deadlifts
15 reps
Overhead Press
Overhead Press
15 reps

Set 4: 4 rounds
Band Bicep Curls
Band Bicep Curls
15 reps
Overhead Tricep Extension with Band
15 reps

Set 5: 4 rounds
Ball Crunches
Ball Crunches
Reps until failure
Reverse Crunches
Reverse Crunches
15 reps
Ball Ab Rolls
Ball Ab Rolls
Reps until failure

Set 6: 1 round
Chest Stretch
Chest Stretch
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds


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