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Description

Cardio warm up for 3 minutes. Use 17-15 pound weights, a 12-15 pound weighted ball, and 20-22 pound dumbbells for deadlifts. Run through the workout 2 times.


Exercises

Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
3 minutes

Set 2: 3 rounds
Reverse Lunges
Reverse Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Deadlift
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 3 rounds
Squat To Shoulder Press
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 4 rounds
Medicine Ball Squat Throw
20 seconds
Rest
Rest
10 seconds
High Knees
High Knees
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Rest
Rest
1 minute

Set 8: 3 rounds
Bicep Curl To Press
20 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
20 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Rest
Rest
1 minute

Set 10: 3 rounds
Reverse Lunges
Reverse Lunges
20 seconds
Rest
Rest
10 seconds
Dumbbell Deadlift
20 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Rest
Rest
1 minute

Set 12: 3 rounds
Squat To Shoulder Press
20 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
20 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 4 rounds
Medicine Ball Soccer Throw
Medicine Ball Soccer Throw
20 seconds
Rest
Rest
10 seconds
High Knees
High Knees
10 seconds
Rest
Rest
10 seconds

Set 15: 1 round
Rest
Rest
1 minute

Set 16: 3 rounds
Bicep Curl To Press
20 seconds
Rest
Rest
10 seconds
Elbows to Hands Plank
Elbows to Hands Plank
20 seconds
Rest
Rest
10 seconds


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