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Exercises

Set 1: 1 round
Bottoms Up
Effort: Moderate
Bottoms Up
30 seconds
Transition
Transition
30 seconds
Plank
Plank
30 seconds
Transition
Transition
30 seconds
Elbow to Knee
Elbow to Knee
30 seconds
Transition
Transition
30 seconds
Crunches
Crunches
30 seconds
Rest
Rest
1 minute

Set 2: 1 round
Bottoms Up
Effort: Moderate
Bottoms Up
30 seconds
Transition
Transition
30 seconds
Plank
Plank
30 seconds
Transition
Transition
30 seconds
Elbow to Knee
Elbow to Knee
30 seconds
Transition
Transition
30 seconds
Crunches
Crunches
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Bottoms Up
Effort: Moderate
Bottoms Up
30 seconds
Transition
Transition
30 seconds
Plank
Plank
30 seconds
Transition
Transition
30 seconds
Elbow to Knee
Elbow to Knee
30 seconds
Transition
Transition
30 seconds
Crunches
Crunches
30 seconds
Rest
Rest
1 minute

Set 4: 1 round
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
8 reps
Transition
Transition
45 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
8 reps
Transition
Transition
45 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
8 reps
Rest
Rest
2 minutes

Set 5: 1 round
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Transition
Transition
30 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Transition
Transition
30 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
10 reps
Rest
Rest
2 minutes

Set 6: 1 round
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Transition
Transition
35 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Transition
Transition
35 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Transition
Transition
35 seconds
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
12 reps
Rest
Rest
2 minutes

Set 7: 1 round
Weights: Moderate
Cable Tricep Push Down
12 reps
Transition
Transition
35 seconds
Weights: Moderate
Cable Tricep Push Down
12 reps
Transition
Transition
35 seconds
Weights: Moderate
Cable Tricep Push Down
12 reps
Transition
Transition
35 seconds
Weights: Moderate
Cable Tricep Push Down
12 reps
Rest
Rest
2 minutes

Set 8: 1 round
Overhead cable curls
Weights: Moderate
Overhead cable curls
15 reps
Transition
Transition
30 seconds
Overhead cable curls
Weights: Moderate
Overhead cable curls
15 reps
Transition
Transition
30 seconds
Overhead cable curls
Weights: Moderate
Overhead cable curls
15 reps
Transition
Transition
30 seconds
Overhead cable curls
Weights: Moderate
Overhead cable curls
15 reps
Transition
Transition
30 seconds
Overhead cable curls
Weights: Moderate
Overhead cable curls
15 reps
Rest
Rest
2 minutes


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