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Exercises

Set 1: 1 round
Small Reverse Arm Circles
Small Reverse Arm Circles
12 reps
Small Forward Arm Circles
Small Forward Arm Circles
12 reps
Big Forward Arm Circles
Big Forward Arm Circles
12 reps
Big Reverse Arm Circles
Big Reverse Arm Circles
12 reps
Windmills
Windmills
12 reps
Leg Raises
Leg Raises
12 reps
Push-Ups
Push-Ups
25 reps
Plank
Plank
20 seconds
Inchworms
Inchworms
10 reps

Set 2: 3 rounds
Kettlebell Upright Rows
Kettlebell Upright Rows
5 reps
Sit Ups with Reach Ups
Sit Ups with Reach Ups
12 reps
Rest
Rest
2 minutes

Set 3: 3 rounds
Split Squats
Split Squats
5 reps
Pull-Ups
Pull-Ups
5 reps
Rest
Rest
2 minutes

Set 4: 3 rounds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
5 reps
Dumbbell Bench Press
Dumbbell Bench Press
5 reps
Rest
Rest
2 minutes

Set 5: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
50 reps
Tricep Extensions
Tricep Extensions
50 reps

Set 6: 3 rounds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
15 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
15 seconds


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