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Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Vigorous
Cardio Warm Up
15 minutes
Transition
Transition
1 minute

Set 2: 3 rounds
Kettlebell Goblet Squats
Kettlebell Goblet Squats
45 seconds
Rest
Rest
10 seconds
Weighted Sumo Squats
Weighted Sumo Squats
45 seconds
Rest
Rest
10 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
45 seconds
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
1 minute
Rest
Rest
45 seconds

Set 3: 3 rounds
Leg Curls
Weights: Heavy
Leg Curls
45 seconds
Rest
Rest
20 seconds

Set 4: 3 rounds
Leg Press
Leg Press
45 seconds
Rest
Rest
20 seconds
Calf Raise
45 seconds
Rest
Rest
20 seconds

Set 5: 3 rounds
Leg Extensions
45 seconds
Rest
Rest
20 seconds

Set 6: 2 rounds
Leg Abduction
45 seconds
Rest
Rest
20 seconds
Leg Adduction
45 seconds
Rest
Rest
20 seconds

Set 7: 3 rounds
Barbell Glute Bridge
Weights: Heavy
Barbell Glute Bridge
45 seconds
Rest
Rest
30 seconds

Set 8: 3 rounds
Bicycle Crunches
Bicycle Crunches
45 seconds
Rest
Rest
30 seconds
Leg Raises
Leg Raises
45 seconds
Rest
Rest
30 seconds

Set 9: 1 round
Full Ab Curls
Full Ab Curls
1 minute


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