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Description

Full body 45 minute circuit strength training with minimal breaks after each round. Equipment needed :dumbbells - moderate to heavy


Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
45 seconds
Knees to Elbows
Knees to Elbows
45 seconds
Rotating Lunges
Rotating Lunges
45 seconds

Set 2: 1 round
Transition
Transition
10 seconds

Set 3: 3 rounds
Dumbbell Squats
Dumbbell Squats
45 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Plank
Plank
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Dumbbell Lunges
Dumbbell Lunges
45 seconds
Overhead Press
Overhead Press
45 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Dumbbell Woodchops
Dumbbell Woodchops
1 minute
Rest
Rest
30 seconds

Set 5: 2 rounds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
45 seconds
Dumbbell V-Raises
Dumbbell V-Raises
45 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minute
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minute
Rest
Rest
20 seconds

Set 6: 2 rounds
Oblique V-Sits
Oblique V-Sits
1 minute
Upward Plank
Upward Plank
30 seconds
Cross Body Crunches
Cross Body Crunches
1 min 30 secs
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
20 seconds


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