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Description

Mon, Wed, Fri (Wt, Cir, Mov)


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
Russian Twists
Russian Twists
280 reps
Leg Raises
Leg Raises
80 reps
Hip Rock N Raises
Hip Rock N Raises
80 reps
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
48 reps
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
200 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
Effort: Very Hard
Jump Rope
1 minute
Fold Forward
Fold Forward
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
Calf Raise
Weights: Moderate
Effort: Very Hard
Calf Raise
1 min 30 secs
Transition
Transition
30 seconds

Set 3: 1 round
Calf Raise
Weights: Moderate
Calf Raise
80 reps
Seated Calf Raise
Weights: Moderate
Seated Calf Raise
80 reps
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
68 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
48 reps
Calf Raise Toes In
Weights: Moderate
Calf Raise Toes In
80 reps
Calf Raise Toes Out
Weights: Moderate
Calf Raise Toes Out
80 reps
Hammer Curls
Weights: Moderate
Hammer Curls
24 reps
Wrist Roller
Weights: Moderate
Wrist Roller
Reps until failure
Transition
Transition
30 seconds

Set 4: 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
Donkey Calf Raise
Weights: Moderate
Effort: Very Hard
Donkey Calf Raise
1 min 30 secs
Transition
Transition
30 seconds

Set 5: 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 6: 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
Weights: Moderate
Overhead Press
30 seconds
Calf Raise
Weights: Moderate
Effort: Very Hard
Calf Raise
30 seconds
Calf Raise Toes In
Weights: Moderate
Effort: Very Hard
Calf Raise Toes In
30 seconds
Calf Raise Toes Out
Weights: Moderate
Effort: Very Hard
Calf Raise Toes Out
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
30 seconds
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
30 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
30 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
30 seconds
Transition
Transition
5 seconds
Kipping Pull-Ups
Kipping Pull-Ups
30 seconds
Transition
Transition
5 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
30 seconds
Transition
Transition
5 seconds
Jump Rope (Forward)
Effort: Very Hard
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
Transition
Transition
30 seconds

Set 7: 1 round
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
Gripping Jab
Gripping Jab
48 reps
Grip Cross
Grip Cross
48 reps
Grip Hook
Grip Hook
48 reps
Grip Cross
Grip Cross
48 reps
Jabs
Jabs
48 reps
Crosses
Crosses
48 reps
Right Hooks
Right Hooks
48 reps
Power Punches
Power Punches
48 reps

Set 8: 3 rounds
Transition
Transition
10 seconds
Shadow Boxing
Shadow Boxing
1 minute


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