:30 :30 :30

dumbbells

 

Go through each of these exercises performing 30 seconds of the full range of motion followed by 30 seconds of pulsing and 30 seconds of a static hold.  Once you’ve made it through the circuit take a short rest and repeat the whole thing for a 30 minute workout.

Dumbbell Curls

Narrow Pushups

Shoulder Presses

Reverse Curls

Dips

Upright Rows

Triceps Kickbacks

Leg Lifts/Flutter Kicks/Hollow Hold

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