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| Do Day 2 Do one Group Barbell Bench press/Seated Crunchy Frog and then repeat then move on to next group |
| Barbell Bench Press |
3x40 Sec |
Lay on Bench keep hands a little wider then shoulder width lower weight to chest and lift |
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| Seated Crunchy Frog |
3x40 Sec |
Sit down with hands out to side raise legs and then bring to the chest at the same time bring your hands together in front of you then back to the starting position. |
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| DumbbellBench Fly |
3x40 Sec |
Lay on Bench with Dumbbells arms straight lower arms down keep arms striaght. use light weight. |
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| Crossed Leg Situp |
3x40 Sec |
Lay on back with legs crossed and keep hands above head lift chest toward the sky and then over the legs. |
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| Decline Slow Motion Push Up |
2x40 Sec |
Put feet on bench and do push in slow motion taking 4 second to go down and 4 seconds to come back. |
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| Fifer Scissors |
2x40 Sec |
lay down with both legs off of the ground keep one leg high in the air and the other close to the ground hold for two second then change leg position. |
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| Military Push Up 4 Slow 4 Fast |
2x40 sec |
Keep hand and Elbow close to you side and do 4 Slow motion pushup then 4 fast pushups. |
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| Plank |
2x60 Sec |
Keep body straight with forearms on the grounds and hold keeping abs tight. |
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| Diamond Push Up |
2x40 Sec |
Position Hands with index fingers and thumbs touching making a diamond then do a push up from this postition. |
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| Twist Combo Jump |
2x40 Sec |
Jump in the air and bring hips up and rotate one direction the back bring them back to the front the go the other way. |
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| Dumbbell Cross Body Bench |
2x40 Sec |
Lay on bench and press weight across body one arm at a time |
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| Figure 8 |
2x40 Sec |
Lay on floor lift legs in air and keep straight and make a figure 8 motion |
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