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Exercises

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

Set 2: 4 rounds
Push-Ups
Push-Ups
12 reps
Rest
Rest
40 seconds

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

Set 4: 4 rounds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
12 reps
Rest
Rest
30 seconds

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

Set 6: 4 rounds
Diamond Push Ups
Diamond Push Ups
12 reps
Rest
Rest
45 seconds

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

Set 8: 4 rounds
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
15 reps
Rest
Rest
30 seconds

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

Set 10: 2 rounds
Kneeling Right Tricep Kickbacks
Weights: Heavy
Kneeling Right Tricep Kickbacks
14 reps
Kneeling Left Tricep Kickbacks
Weights: Heavy
Kneeling Left Tricep Kickbacks
14 reps
Rest
Rest
30 seconds

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

Set 12: 4 rounds
Rest
Rest
20 seconds
Reverse Crunches
Reverse Crunches
25 reps
Crunches
Crunches
24 reps

Set 13: 1 round
Rest
Rest
30 seconds

Set 14: 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: Heavy
Effort: Vigorous
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: Heavy
Effort: Vigorous
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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