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Exercises

Set 1: 1 round
Elliptical
Elliptical
20 minutes
Rest
Rest
20 seconds

Set 2: 1 round
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds
Rowing
Rowing
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Plank
Plank
20 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
10 seconds
Plank
Plank
20 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds
Dumbbell Side Bends
Dumbbell Side Bends
20 seconds
Rest
Rest
10 seconds


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