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The plan: 18 minutes of HIIT. Warm up till nice and pliant, then perform three rounds of the following circuit, allowing 10 seconds between each 50 seconds performing the exercise. High intensity!

  • High knees skipping
  • Bunny hops of over a bench
  • High knees skipping
  • 1 arm medicine ball press ups, alternate the side of the ball each rep
  • High knees skipping
  • Kettle bell swings

Then:

3 x tricep circuit:

  • 15 tricep dips
  • 15 tricep dumbbell kickbacks (each arm)
  • 15 tricep overhead extensions

3 x shoulder circuit:

  • 15 dumbbell lat raises
  • 15 dumbbell military press
  • 15 plate front raises

Job jobbed.

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