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Description

Tue, Thu, Fri


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: 1 round
Leg Raises
Leg Raises
80 reps
Hip Rock N Raises
Hip Rock N Raises
80 reps

Set 3: 1 round
Calf Raise
Weights: Moderate
Calf Raise
60 reps
Seated Calf Raise
Weights: Moderate
Seated Calf Raise
60 reps

Set 4: 1 round
Hammer Curls
Weights: Moderate
Hammer Curls
24 reps
Wrist Roller
Weights: Moderate
Wrist Roller
Reps until failure

Set 5: 1 round
Cross Body Crunches
Cross Body Crunches
80 reps
Russian Twists
Russian Twists
280 reps

Set 6: 1 round
Calf Raise Toes In
Weights: Moderate
Calf Raise Toes In
60 reps
Calf Raise Toes Out
Weights: Moderate
Calf Raise Toes Out
60 reps

Set 7: 1 round
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
68 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
48 reps

Set 8: 1 round
Barbell Stiff Legged Deadlift
Weights: Light
Barbell Stiff Legged Deadlift
48 reps
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
200 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
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 12: 3 rounds
Transition
Transition
10 seconds
Shadow Boxing
Shadow Boxing
1 minute


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