Categories
Exercises self defense

STAMINA BUILDER

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shuffle around punching bag x thirty seconds x 5

hooks to punching bag x thirty seconds x 5

straight punches to punching bag as fast as you can x thirty seconds x 5

-Tik Tok readyeddie23

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Spanish

Espanol

Por Amor No Se Bajo De La Cruz…

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youtube

CAR VIDEO

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    Categories
    Exercises

    QUADS, GLUTES, HAMS EXERCISES

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    banded squats 5 x 30 seconds

    romanian deadlift

    alternating band jumps 4 x 20

    banded pistol squats 4 x 10

    alternating squat taps 4 x 30 seconds

    bodyweight squats

    sl glute bridge

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    squat jumps

    lunges

    bulgarian split squat

    walking lunges

    side lunges

    reverse lunges

    single leg raise

    pistol squat

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    barbell lunges 3 x 12

    hip thrust

    dumbbell side lunges 3 x 12

    sissy squats 3 x 15

    barbell front squats

    weight plate close stance lunge

    hip thrusts 3 x 30

    barbell curtsy lunges 3 x 30

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    body weight squats x 50

    single-leg rdl

    leg rises l/r x 40

    bridges x 50

    plank into squat holds x 35

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    body weight squats 3 x 30 seconds

    sumo deadlift

    down/ups 3 x 30 seconds

    repeaters 3 x 30 seconds

    jump squats 3 x 30 seconds

    sl hip thrust

    side steps 3 x 30 seconds

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    Can You Help Community org

    HOME | Wastenot

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    https://www.wastenotaz.org/

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    Categories
    Exercises

    CHEST EXERCISES

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    With the time that you have. Pick some exercises and train.

    Dumbbell Flat Bench Fly : 4 x 10 reps

    Dumbbell Flat Bench Squeeze Press : 10 reps

    Classic Push-Ups : 4 x 10

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    Shoulder Tap Push-Ups : 4 x 10

    Beast Loaded Push-Ups : 4 x 10

    Spiderman Push-Ups : 4 x 10

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    Classic to Diamond Push-Ups : 4 x 10

    Power Push-Ups : 4 x 10

    Dumbbell Flat Bench Press : 4 x 10

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    Floor Dumbbell Flyes 4 x 10

    Standing Dumbbell Fly : 4 x 10

    Incline Barbell Bench Press : 4 x 10

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    Flat Bench Close Grip Dumbbell Chest Press : 4 x 10

    Flat Bench Dumbbell Chest Flys : 4 x 10

    Incline Dumbbell Chest Press : 4 x 10

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    Explosive Push-Ups : 4 x 20

    Lateral Push-Ups : 4 x 20

    Arrow Push-Ups : 4 x 20

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    Decline Push-Ups : 4 x 20

    Incline Push-Ups : 4 x 20

    Prowler Pus-Ups : 4 x 20

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