Categories
Exercises self defense

STAMINA BUILDER

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

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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

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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Categories
Exercises

CHEST EXERCISES

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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