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Plank
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5x8 reps |
rest: 45s
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Weight Plate Russian Twist
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3x12 reps |
rest: 30s
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Dumbbell Fly (Stability Ball)
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3x12 reps |
rest: 30s
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Push-Up (Wide Hand)
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3x12 reps |
rest: 30s
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Bench Dip
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3x10 reps |
rest: 30s
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Dumbbell One-Arm Tricep Extension
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3x12 reps |
rest: 30s
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Dumbbell Rotational Curl
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4x12 reps |
rest: 30s
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Leg Raise
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5x12 reps |
rest: 30s
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Bridge
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3x8 reps • 30s |
rest: 30s
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Dumbbell Squat
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3x12 reps |
rest: 30s
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Dumbbell Lunge
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3x12 reps |
rest: 30s
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Mountain Climber
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3x0 reps • 30s |
rest: 30s
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Box Jump with Single-Leg Stabilization
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3x12 reps |
rest: 60s
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Bodyweight Calf Raise
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3x12 reps |
rest: 30s
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Abdominal Pendulum
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5x12 reps |
rest: 30s
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Dumbbell Bent-Over Reverse Fly
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3x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 30s
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Barbell Bent-Over Row
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3x12 reps |
rest: 30s
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Back Hyperextension
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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