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Description

A session designed to specifically target the abdominals and arms. Maintain '2 seconds down - 1 second up' speed on the arm sets for maximum effect.


Exercises

Set 1: 1 round
Warm Up Rowing
Effort: Light
Warm Up Rowing
5 minutes

Set 2: 3 rounds
Bicep Curls
Weights: Moderate
Bicep Curls
12 reps
Chin-Ups
Chin-Ups
Reps until failure
Rest
Rest
1 minute

Set 3: 3 rounds
Tricep Extensions
Weights: Moderate
Tricep Extensions
12 reps
Tricep Push-Ups
Tricep Push-Ups
Reps until failure
Rest
Rest
1 minute

Set 4: 3 rounds
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps
Tricep Dips
Tricep Dips
Reps until failure

Set 5: 3 rounds
Bicycle Crunches
Bicycle Crunches
30 reps
Crunchy Frogs
Crunchy Frogs
15 reps
Ankle Grabbers
Ankle Grabbers
30 reps
Leg Lifts
Leg Lifts
15 reps
Fifer Scissors
Fifer Scissors
30 reps

Set 6: 3 rounds
Tricep Stretches
Tricep Stretches
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Cat Cow
Cat Cow
30 seconds


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