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Exercises

Set 1: 1 round
Big Forward Arm Circles
Effort: Moderate
Big Forward Arm Circles
25 seconds
Big Reverse Arm Circles
Effort: Moderate
Big Reverse Arm Circles
25 seconds
Push-Ups
Push-Ups
15 reps
Side Lunges
Side Lunges
45 seconds
High Knees
Effort: Moderate
High Knees
1 minute
Jog on the Spot
Effort: Moderate
Jog on the Spot
1 minute
Jumping Jacks
Effort: Moderate
Jumping Jacks
1 minute
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
1 minute
Side Cross Kicks
Effort: Moderate
Side Cross Kicks
1 minute
Side to Side Hops
Effort: Moderate
Side to Side Hops
1 minute
Butt Kickers
Effort: Moderate
Butt Kickers
1 minute
Squat Pulses
Squat Pulses
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
13 reps
Flat Bench Sit-Up
Weights: Heavy
Effort: Vigorous
Flat Bench Sit-Up
20 reps
Chin-Ups
Chin-Ups
5 reps
Incline Bench Sit-Ups
Weights: Moderate
Effort: Vigorous
Incline Bench Sit-Ups
15 reps
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
20 reps
Incline Bench Straight Leg Raises
Effort: Vigorous
Incline Bench Straight Leg Raises
10 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Tricep Extensions
Weights: Heavy
Tricep Extensions
12 reps
Bench V-Sit Crunches
Effort: Vigorous
Bench V-Sit Crunches
45 seconds
Kneeling Left Tricep Kickbacks
Weights: Moderate
Kneeling Left Tricep Kickbacks
12 reps
Kneeling Right Tricep Kickbacks
Weights: Moderate
Kneeling Right Tricep Kickbacks
12 reps
Bench Lying Leg Raise
Effort: Vigorous
Bench Lying Leg Raise
15 reps
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
12 reps
Bench Bycicles
Effort: Vigorous
Bench Bycicles
45 seconds
Rest
Rest
1 minute

Set 4: 3 rounds
Dumbbell Hammer Curl to Press
Weights: Moderate
Dumbbell Hammer Curl to Press
11 reps
Bench Dips
Bench Dips
10 reps
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
10 reps
Transition
Transition
10 seconds
Hanging Knee Raises
Hanging Knee Raises
12 reps
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps
Bench Abdominal Hip Thrusts
Effort: Vigorous
Bench Abdominal Hip Thrusts
15 reps
Rest
Rest
1 minute

Set 5: 2 rounds
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
12 reps
Barbell Shoulder Press
Barbell Shoulder Press
10 reps
Transition
Transition
30 seconds
Barbell Deadlifts
Weights: Maximum
Barbell Deadlifts
10 reps
Barbell Clean and Press
Weights: Moderate
Barbell Clean and Press
10 reps
Rest
Rest
1 minute


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