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lbsFitWell Training 1

45 Minute Build 'n Burn SuperSets

1 Superset =Exercise 1A & 1B with minimal rest (up to 15 seconds)

Repeat 3x for a total of 4 Supersets (8 exercises)

Rest 1 minute between supersets

Set your timer to 45 seconds work : 15 seconds rest

(or 12-15 repetitions)

Begin with Warm-up and Dynamic Stretches

Exercise 1A

Kneeling Lat Pulldown (bands or cable machine)

Exercise 1B

Supine Hamstring Curl (stability ball or sliders/towel)

Exercise 2A

Goblet Squat

Exercise 2B

Alternating Front/Lateral Shoulder Raise

Exercise 3A

Chest Fly Bridge: Combination move (lie on floor in glute bridge while performing chest fly)

Exercise 3B

Banded Lateral Walk (stay in partial squat. 2 steps right, 2 steps left - repeat for time)

Exercise 4A

Bulgarian Split Squat Right & Left/Hammer Curl: Combination move (perform hammer curl with each lunge repetition)

Exercise 4B

Bulgarian Split Squat Right & Left/Tricep Kickback: Combination move (perform tricep extension with each lunge repetition)

Cool-down & Stretch




Hixson TN, 37343

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