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Home Workout #14

4/1/2020

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Warm Up with:
  • 15x  Large Arm Circles (forward and backward)
  • 10x  Down Dog with SCOOP into Cobra
  • 10x  Push-Ups (assisted or Regular)
 
1)  3 Rounds (straight though without rest if possible):  
  • 10x  Push-Ups straight into
  • :30s  Plank
 
2)  3 Rounds
  • 18x  DB Rows (on each side w
  • 18x  DB Tricep Kickbacks, Single Arm
  • 18x Bicep Curls (with weight)
  • 18x  DB Standing Shoulder Press - Left
  • 18x  DB Flys
  • 18x  Bent Over DB Reverse Flys
  • 18x  Dips on a chair or bench
  • 18x  DB Hammer Curls
  • 18x  DB Standing Single Arm Shoulder Press - Right
  • 18x  Push-Ups
  • 18x  DB Pullovers
  • 18x  DB Skull Crushers

4 Rounds - EMOM (every minute on the minutes)
  • 1x  Fwd Lunge + 1 Squat
  • 16x  Tempo MTN Climbers (with a 1 sec hold each leg)
  • 100x  Jumping Jacks
  • 25x  Squat Jumps
  • 20x  SL Deadlifts - R/L

3)  Finish it off with 2 MINUTES of Arm Circles! 
  • 60 seconds to the front
  • 60 seconds backward. 

Cool Down & Stretch (5-10 min)
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