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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Categories
arms Exercises

ARM WORKOUT

Create a workout with the time you have. Dumbbells, barbells, or weight plates.

Incline Curls 4 x 12

Concentration Curls 4 x 10

Triceps Dips 4 x 15

Tricep Kickbacks 4 x 12

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Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10

Sitting Dumbbell Concentration Curls 5 x 10

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Incline Bench Dumbbell Concentration Curls 3 x 15

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Standing Single Arm Cable Curls 4 x 15

Standing Weight Plate Hammer Key Curls 4 x 15

Standing Reverse Grip Plate Curls 4 x 20

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Standing Alternating 25 lbs Weight Plate Curls 100 reps.

Incline Dumbbell Curls 4 x 10

Standing EZ Barbell Curls 4 x 12

Standing ISO Dumbbell Curls 4 x 10

Standing Hammer Curls 4 x 15

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Dump trailer for rent. Marcos. 623-986-0123. Buckeye, AZ.

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Categories
Exercises health MidSection

Ab Exercises

Create a workout with the time you have.


high crunches – thirty seconds

knee in twists – thirty seconds

star plank – sixty seconds

crunch kicks – thirty seconds

side jack knives – thirty seconds

hip dips – thirty

ankle touches – thirty

rotating planks – thirty

pushes – thirty



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body building book



scissors – 3 x 30 seconds

crunches – 3 x 15

dead bugs – 3 x 25

crunches – 50



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LEGGINGS LINK

leggings


knee to elbow crunches – 25

human saws – 50

reach through twists – 15

hip twist jumps – 50

plank twists – 50



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EXERCISE MAT LINK

exercise mat


v – ups – 4 x 20

spider planks – 4 x 30 seconds

plank up and downs – 4 x 30 seconds

toe touches – 4 x 15






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dump trailer for rent. Marcos. 623.986.0123. Buckeye, AZ.


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Categories
burpee Exercises jumprope

BURPEE WORKOUT

sixty seconds jumprope

ten seconds burpees

seventy seconds jumprope

fifteen seconds burpees

eighty seconds jumprope

twenty seconds burpees

ninety seconds jumprope

twenty-five seconds burpees