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Exercises

Set 1: 2 rounds
Jumping Oblique Twists
40 seconds
Rest
Rest
20 seconds

Set 2: 2 rounds
Dumbbell Lunges
Dumbbell Lunges
40 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Wide Push-up
40 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
Deadlift w/ Row
40 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
20 seconds

Set 6: 2 rounds
Squat Jumps
Squat Jumps
40 seconds
Rest
Rest
20 seconds

Set 7: 2 rounds
Crunches
Crunches
40 seconds
Rest
Rest
20 seconds

Set 8: 2 rounds
Captain Morgans w/Overhead Press
40 seconds
Rest
Rest
20 seconds

Set 9: 1 round
Lying Left Leg Lifts
Lying Left Leg Lifts
40 seconds
Rest
Rest
20 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
40 seconds
Rest
Rest
20 seconds

Set 10: 2 rounds
Plank Hop Outs
Plank Hop Outs
40 seconds
Rest
Rest
20 seconds

Set 11: 2 rounds
Jumping Oblique Twists
40 seconds
Rest
Rest
20 seconds

Set 12: 2 rounds
Dumbbell Lunges
Dumbbell Lunges
40 seconds
Rest
Rest
20 seconds

Set 13: 2 rounds
Wide Push-up
40 seconds
Rest
Rest
20 seconds

Set 14: 2 rounds
Deadlift w/ Row
40 seconds
Rest
Rest
20 seconds

Set 15: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
20 seconds

Set 16: 2 rounds
Squat Jumps
Squat Jumps
40 seconds
Rest
Rest
20 seconds

Set 17: 2 rounds
Crunches
Crunches
40 seconds
Rest
Rest
20 seconds

Set 18: 2 rounds
Captain Morgans w/Overhead Press
40 seconds
Rest
Rest
20 seconds

Set 19: 1 round
Lying Left Leg Lifts
Lying Left Leg Lifts
40 seconds
Rest
Rest
20 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
40 seconds
Rest
Rest
20 seconds

Set 20: 2 rounds
Plank Hop Outs
Plank Hop Outs
40 seconds
Rest
Rest
20 seconds


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