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DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide
Warm up properly. 10 minutes of cardio, and dynamic stretches.
Do three rounds of each circuit non-stop (a circuit is all three exercises). Take a minute or two to recover, then move onto the next circuit. Repeat as guided.
Circuit 1 is about the shoulders, chest, triceps and abs: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest.
Circuit 2 hits the biceps, abs and back: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest.
Circuit 3 hits the triceps, abs, biceps and lats: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest. Then cool down.
Keep moving around on your feet for a few minutes. Cool down with stretches for the upper body, abs, back and thighs.
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