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Description

It's good for me ,use 16 kg or up .


Exercises

Set 1: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
40 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 2: 5 rounds
Dumbbell Squats
Dumbbell Squats
12 reps
Rest
Rest
45 seconds

Set 3: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Right Bulgarian Split Squats with Dumbbells
Weights: Heavy
Right Bulgarian Split Squats with Dumbbells
10 reps
Left Bulgarian Split Squats with Dumbbells
Weights: Heavy
Left Bulgarian Split Squats with Dumbbells
10 reps
Rest
Rest
45 seconds

Set 5: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Dumbbell Deadlift
15 reps
Rest
Rest
45 seconds

Set 7: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 8: 3 rounds
Weights: Heavy
Bench Barbell Calf Raises
15 reps
Rest
Rest
30 seconds

Set 9: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 10: 3 rounds
Overhead Press
Weights: Heavy
Overhead Press
12 reps
Rest
Rest
30 seconds

Set 11: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 12: 3 rounds
Lateral to Front Raises
Weights: Heavy
Lateral to Front Raises
12 reps
Rest
Rest
30 seconds

Set 13: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Jog on the Spot
Effort: Vigorous
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 14: 4 rounds
Rest
Rest
20 seconds
Russian Twists
Russian Twists
20 reps
Crunches
Crunches
20 reps

Set 15: 1 round
Rest
Rest
30 seconds

Set 16: 1 round
Warm-Up Cycling
Resistance: Moderate
Effort: Moderate
Warm-Up Cycling
3 minutes
Moderate Cycling
Resistance: Moderate
Effort: Vigorous
Moderate Cycling
2 minutes
Cycling
Resistance: Moderate
Effort: Very Hard
Cycling
2 minutes
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
2 minutes
Fast Cycling
Resistance: Maximum
Effort: Very Hard
Fast Cycling
2 minutes
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
2 minutes
Cycling
Resistance: Moderate
Effort: Very Hard
Cycling
2 minutes
Moderate Cycling
Resistance: Moderate
Effort: Very Hard
Moderate Cycling
2 minutes
Cool Down Cycling
Resistance: Moderate
Effort: Vigorous
Cool Down Cycling
3 minutes


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