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Day 22: Full-Body Dumbbell and Band Workout
1
WARM-UP CIRCUIT
Perform the exercises in order with no rest between exercises or rounds.
2 sets, 30 sec (no rest)
2 sets, 30 sec (alternating, no rest)
2 sets, 30 sec (no rest)
2 sets, 30 sec (no rest)
2
CIRCUIT
Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.
3 sets, 10-12 reps (no rest)
3 sets, 15-20 reps (no rest)
3 sets, 10-12 reps (right side, no rest)
3 sets, 10-12 reps (left side, no rest)
3 sets, 10-12 reps (no rest)
3 sets, 1 mins (rest 2 min. )
3
CIRCUIT
Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.
Front squat, barbell front squat, kettlebell front squat
3 sets, 10-12 reps (no rest)
3 sets, 15-20 reps (no rest)
3 sets, 8-10 reps (no rest)
3 sets, 8-10 reps (no rest)
Hollow Body Abduction
Perform with a band looped around your ankles.
3 sets, 1 mins (rest 2 min. )
