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Description

Tue, Thu, Sat (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
Butterfly
Effort: Very Hard
Butterfly
1 minute
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Squat Jumps
Effort: Very Hard
Squat Jumps
1 minute
Big Reverse Arm Circles
Effort: Very Hard
Big Reverse Arm Circles
1 minute
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minute
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
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
Leg Raises
Effort: Very Hard
Leg Raises
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Dumbbell Wrist Twist
Weights: Moderate
Effort: Very Hard
Dumbbell Wrist Twist
1 minute
Scissor Kicks
Effort: Very Hard
Scissor Kicks
1 minute
Wrist Roller
Weights: Moderate
Effort: Very Hard
Wrist Roller
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
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
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
24 reps
Calf Raise
Weights: Moderate
Calf Raise
40 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
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
: Light
Hamstring Kickbacks
48 reps

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


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