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TAFODIL24
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Supreme 90 Day ~ Cardio Challenge

Sunday, February 24, 2013

Warm-up

30 sec work / 30 sec rest:
Sumo Squat with a row using weights = 20
High Knees
Press up & Rotate using weights = 30
Pop Squats = 30
Upper Cuts using weights = 40
Explosive Lunges = 40
Dumbbell Row = 35
Squat Overhead Press using weights = 25
High Kicks (straight leg touch opposite hand) = 20
Floor Mtn Climbers = 40
Swimmers Arm Swings = 24
Kettle bell Swing using one 25 lb dumbbell = 18
Alternate Lunge and Press up using weight = 14
Standing Chest Fly using weights = 25
Burpee = 5
Plank Up & Down = 5
Alternate Wood-chop using weight = 20
Reverse Lunge = 22
Bicycle Crunch = 24
Bear Crawl
Squat with Lateral Raise using weights = 10
Modified Plank Jacks = 15
Side-to-side Lunges = 20
Chest fly with Knee Tuck using weights = 14
Skaters = 30
Cross punch = 60
Plank Rotation = 10
Jump Rope
Modified Push-ups = 15
Russian Twist using 8 lb ball = 24
High-knee March Alternating Press ups using weights = 40

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