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Week Eight - Upper Body Workout - Full Body Power & Strength

Full Body Power & Strength • 30m

Mobility/Stability
Quadruped Scapular Retractions
Plank Shoulder Taps
High Knees with Overhead Weight Plate

Circuit 1 - 4 sets - 12 reps - Dumbbells or Heavy Water Bottles - 1min rest in between sets - 30sec rest in between
Bicep to Hammer Curl
Pushups
Tricep Extensions
Shoulder Press

Circuit 2 - 2 sets - 10 reps - Dumbbells or Heavy Water Bottles
Bear Crawl Hold with front arm raise
Burpees

Core Finisher - 30 sec each side - 2 min
X1 Plank Sequence (front, side, front, side)

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    Warm Up
    Jumping jacks
    Arm circles
    Garland squat with reach
    Mobility flow (bird dog, child’s pose)

    HIIT Circuit - 40sec on | 20sec rest - 5 rounds
    Squat getups
    Burpees
    Inchworms
    Skater jumps

    Finisher - 1min - Max Reps
    Mountain Climbers

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