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Weight training and cardio
Dumbbell Step-Up
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3x12 reps |
rest: 60s
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Dumbbell Plie Squat
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3x12 reps |
rest: 60s
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Single-Leg Calf Raise
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3x12 reps |
rest: 60s
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Cable Leg Kickback
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2x12 reps |
rest: 60s
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Quadricep Stretch
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1x10 reps |
rest: 0s
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Toe Touch Stretch
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1x8 reps |
rest: 0s
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Wide Leg Stretch
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1x8 reps |
rest: 0s
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Single-Leg Glute Bridge
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3x12 reps |
rest: 30s
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Plank
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1x8 reps |
rest: 60s
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Crunch
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3x15 reps |
rest: 60s
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Weight Plate Russian Twist
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3x15 reps |
rest: 60s
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Cross-Legged Forward Fold
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1x8 reps |
rest: 60s
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Straddle Stretch
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1x8 reps |
rest: 60s
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Indoor Cycling
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1x8 reps • 1800s |
rest: 60s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 60s
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Cable Bicep Curl
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3x12 reps |
rest: 60s
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Single-Leg Bench Dip
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3x12 reps |
rest: 60s
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Dumbbell High Curl
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3x12 reps |
rest: 60s
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Mountain Climber
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3x15 reps |
rest: 60s
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Push-Up to Side Plank
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3x8 reps |
rest: 60s
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Tricep Stretch
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3x8 reps |
rest: 60s
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Bicep Stretch
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1x1 reps |
rest: 60s
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Kneeling Forearm Stretch
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3x8 reps |
rest: 60s
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Jackknife Sit-Up
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3x8 reps |
rest: 60s
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Indoor Cycling
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1x8 reps • 1800s |
rest: 1s
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Cable External Rotation
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3x15 reps |
rest: 60s
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Cable Seated Row
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3x15 reps |
rest: 60s
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Cable Lower Chest Raise
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3x15 reps |
rest: 60s
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Cable One-Arm Lateral Raise
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3x15 reps |
rest: 60s
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Cable Side Bend
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3x15 reps |
rest: 60s
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Cable Reverse Fly
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3x15 reps |
rest: 60s
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Push-Up
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3x15 reps |
rest: 60s
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Plank
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3x15 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Air Bike
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3x15 reps |
rest: 60s
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Seated Twist
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3x8 reps |
rest: 60s
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Cross-Legged Forward Fold
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3x8 reps |
rest: 60s
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Extended Arm Child Pose
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3x8 reps |
rest: 60s
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