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Description

Tue, Thu, Fri (Strength/Circuit/Moves)


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
Transition
Transition
30 seconds

Set 2: 2 rounds
Cross Body Crunches
Cross Body Crunches
40 reps
Russian Twists
Russian Twists
140 reps

Set 3: 2 rounds
Calf Raise
Weights: Moderate
Calf Raise
30 reps
Seated Calf Raise
Weights: Moderate
Seated Calf Raise
30 reps

Set 4: 2 rounds
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
34 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
24 reps

Set 5: 2 rounds
Leg Raises
Leg Raises
40 reps
Hip Rock N Raises
Hip Rock N Raises
40 reps

Set 6: 2 rounds
Calf Raise Toes In
Weights: Moderate
Calf Raise Toes In
30 reps
Calf Raise Toes Out
Weights: Moderate
Calf Raise Toes Out
30 reps

Set 7: 1 round
Hammer Curls
Weights: Moderate
Hammer Curls
24 reps
Wrist Roller
Weights: Moderate
Wrist Roller
2 reps

Set 8: 2 rounds
Barbell Stiff Legged Deadlift
Weights: Light
Barbell Stiff Legged Deadlift
24 reps
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
100 reps

Set 9: 1 round
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 10: 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
Tricep Extensions
Weights: Moderate
Tricep Extensions
24 reps
Calf Raise
Weights: Moderate
Calf Raise
40 reps
Transition
Transition
30 seconds

Set 11: 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
Standing Cat Cow
Effort: Very Hard
Standing Cat Cow
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Standing Leg Stretches
Standing Leg Stretches
20 seconds
Calf Raise
Weights: Moderate
Effort: Very Hard
Calf Raise
1 min 30 secs
Transition
Transition
30 seconds

Set 12: 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 13: 1 round
Pull-Ups
Pull-Ups
30 seconds
Transition
Transition
5 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Scissor Kicks
Scissor Kicks
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
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
Burpees
Effort: Very Hard
Burpees
30 seconds
Mountain Climbers
Effort: Very Hard
Mountain Climbers
30 seconds
Squat Jumps
Effort: Very Hard
Squat Jumps
30 seconds
Transition
Transition
5 seconds
Wrist Roller
Weights: Moderate
Effort: Very Hard
Wrist Roller
1 minute
Lateral Neck Stretches
Lateral Neck Stretches
1 minute
Transition
Transition
30 seconds

Set 14: 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
Hamstring Kickbacks
48 reps

Set 15: 3 rounds
Transition
Transition
10 seconds
Shadow Boxing
Shadow Boxing
1 minute


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