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Description

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


Exercises

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

Set 2: 3 rounds
Weights: Heavy
Dumbbell Deadlift
12 reps
Rest
Rest
30 seconds

Set 3: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
15 reps
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
15 reps
Rest
Rest
45 seconds

Set 5: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Dumbell Back Row
Weights: Heavy
Dumbell Back Row
12 reps
Rest
Rest
30 seconds

Set 7: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 8: 3 rounds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Rest
Rest
30 seconds

Set 9: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 10: 3 rounds
Alternating Hammer Curls
Alternating Hammer Curls
12 reps
Rest
Rest
30 seconds

Set 11: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 12: 3 rounds
Alternating Bicep Curls
Weights: Heavy
Alternating Bicep Curls
12 reps
Rest
Rest
30 seconds

Set 13: 1 round
Shadow Boxing
Effort: Vigorous
Shadow Boxing
30 seconds
Step Ups
Effort: Vigorous
Step Ups
30 seconds
Rest
Rest
30 seconds

Set 14: 2 rounds
Rest
Rest
20 seconds
Reverse Crunches
Reverse Crunches
20 reps
Crunches
Crunches
20 reps
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
20 reps
Russian Twists
Russian Twists
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: Vigorous
Cycling
2 minutes
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
2 minutes
Fast Cycling
Resistance: Heavy
Effort: Maximum
Fast Cycling
2 minutes
Cycling
Resistance: Heavy
Effort: Vigorous
Cycling
2 minutes
Cycling
Resistance: Heavy
Effort: Very Hard
Cycling
2 minutes
Moderate Cycling
Resistance: Moderate
Effort: Vigorous
Moderate Cycling
2 minutes
Cool Down Cycling
Resistance: Moderate
Effort: Moderate
Cool Down Cycling
3 minutes


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