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HAMMER CURL PRESS BURPEES (3X10)

WEEK 4 DAY 3 - FULL BODY • 27s

Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs

*Modification: In the burpees, set the weights down first, then burpee with your hands on the floor if it in hurting your hands! OR don't do the burpees at all

Up Next in WEEK 4 DAY 3 - FULL BODY

  • SUPERSET: CHEST PRESS + TRICEP EXTENSION
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    SUPERSET: CHEST PRESS + TRICEP EXTENSION

    SUPERSET: CHEST PRESS + TRICEP EXTENSION

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-65+ lbs

  • FINISHER CIRCUIT
    13:36
    FINISHER CIRCUIT

    FINISHER CIRCUIT

    Circuit: (50 second work / 25 second rest) 2x
    - Squat steps
    - Leg lifts
    - Plank to lunge twists
    - Weighted calf raises
    - Around the world raises

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