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QUADS, GLUTES, HAMS EXERCISES

banded squats 5 x 30 seconds

romanian deadlift

alternating band jumps 4 x 20

banded pistol squats 4 x 10

alternating squat taps 4 x 30 seconds

bodyweight squats

sl glute bridge

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squat jumps

lunges

bulgarian split squat

walking lunges

side lunges

reverse lunges

single leg raise

pistol squat

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barbell lunges 3 x 12

hip thrust

dumbbell side lunges 3 x 12

sissy squats 3 x 15

barbell front squats

weight plate close stance lunge

hip thrusts 3 x 30

barbell curtsy lunges 3 x 30

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body weight squats x 50

single-leg rdl

leg rises l/r x 40

bridges x 50

plank into squat holds x 35

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body weight squats 3 x 30 seconds

sumo deadlift

down/ups 3 x 30 seconds

repeaters 3 x 30 seconds

jump squats 3 x 30 seconds

sl hip thrust

side steps 3 x 30 seconds

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CHEST EXERCISES

With the time that you have. Pick some exercises and train.

Dumbbell Flat Bench Fly : 4 x 10 reps

Dumbbell Flat Bench Squeeze Press : 10 reps

Classic Push-Ups : 4 x 10

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Shoulder Tap Push-Ups : 4 x 10

Beast Loaded Push-Ups : 4 x 10

Spiderman Push-Ups : 4 x 10

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Classic to Diamond Push-Ups : 4 x 10

Power Push-Ups : 4 x 10

Dumbbell Flat Bench Press : 4 x 10

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Floor Dumbbell Flyes 4 x 10

Standing Dumbbell Fly : 4 x 10

Incline Barbell Bench Press : 4 x 10

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Flat Bench Close Grip Dumbbell Chest Press : 4 x 10

Flat Bench Dumbbell Chest Flys : 4 x 10

Incline Dumbbell Chest Press : 4 x 10

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Explosive Push-Ups : 4 x 20

Lateral Push-Ups : 4 x 20

Arrow Push-Ups : 4 x 20

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Decline Push-Ups : 4 x 20

Incline Push-Ups : 4 x 20

Prowler Pus-Ups : 4 x 20

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ARM WORKOUT

Create a workout with the time you have. Dumbbells, barbells, or weight plates.

Incline Curls 4 x 12

Concentration Curls 4 x 10

Triceps Dips 4 x 15

Tricep Kickbacks 4 x 12

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Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10

Sitting Dumbbell Concentration Curls 5 x 10

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Incline Bench Dumbbell Concentration Curls 3 x 15

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Standing Single Arm Cable Curls 4 x 15

Standing Weight Plate Hammer Key Curls 4 x 15

Standing Reverse Grip Plate Curls 4 x 20

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Standing Alternating 25 lbs Weight Plate Curls 100 reps.

Incline Dumbbell Curls 4 x 10

Standing EZ Barbell Curls 4 x 12

Standing ISO Dumbbell Curls 4 x 10

Standing Hammer Curls 4 x 15

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Ab Exercises

Create a workout with the time you have.


high crunches – thirty seconds

knee in twists – thirty seconds

star plank – sixty seconds

crunch kicks – thirty seconds

side jack knives – thirty seconds

hip dips – thirty

ankle touches – thirty

rotating planks – thirty

pushes – thirty



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scissors – 3 x 30 seconds

crunches – 3 x 15

dead bugs – 3 x 25

crunches – 50



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LEGGINGS LINK

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knee to elbow crunches – 25

human saws – 50

reach through twists – 15

hip twist jumps – 50

plank twists – 50



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EXERCISE MAT LINK

exercise mat


v – ups – 4 x 20

spider planks – 4 x 30 seconds

plank up and downs – 4 x 30 seconds

toe touches – 4 x 15






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Home


Top Foods with Medicinal Benefits – Podcast Episode #14

Source: Top Foods with Medicinal Benefits – Podcast Episode #14

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Top 12 Foods with Medicinal Benefits

Source: Top 12 Foods with Medicinal Benefits

For One Another

Love One Another

Be Kind To One Another

Honor One Another


320x50 Got an Idea?

Encourage One Another

Confront One Another

Comfort One Another

Serve One Another

Be Patient With One Another

Forgive One Another

Pray For One Another

Verse Of The Day

TRUST IN THE LORD WITH ALL YOUR HEART AND DO NOT LEAN ON YOUR OWN UNDERSTANDING; IN ALL YOUR WAYS, ACKNOWLEDGE HIM, AND HE WILL MAKE YOUR PATHS STRAIGHT.

– PROVERBS 3:5-6

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