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BEGINNER PROGRAM

– NON VERTICAL 2 ARM ROWS (12 REPS)
– 2 ARM BICEP CURLS (10 REPS)
– 1 LEG ALTERNATING SQUAT & 2 ARM ROW (8 PER LEG)
– FOOT CRADLE PLANK (20 SEC)
– FOOT CRADLE ALTERNATING MOUNTAIN CLIMBER (6 PER LEG)
– FOOT CRADLE 2 KNEE TUCK (10 REPS)
– FOOT CRADLE HAMSTRING AIR SPLITS (10 REPS)
– STANDING 2 ARM CHEST FLIES (10 REPS)
– OVERHEAD 2 ARM TRICEPS PRESS (10 REPS)
– SQUAT & ALTERNATING 1 KNEE LIFT (8 PER LEG)
– ALTERNATING FORWARD LUNGE & T-FLY (6 PER LEG)
– 1 ARM SQUAT & REACH (6 PER SIDE)
– STANDING CHEST PRESS (10 REPS)

ADVANCED PROGRAM

– ALTERNATING SUPERMAN (12 PER SIDE)
– 1 ARM BICEP CURLS (10 PER SIDE)
– 1 LEG ALT FORWARD SQUAT & REVERSE LUNGE COMBO (10 PER LEG)
– FOOT CRADLE 1 ARM EXTENDED PLANK (20 SEC PER SIDE)
– FOOT CRADLE PUSHUP & 1 ARM TWIST (8 PER SIDE)
– FOOT CRADLE 2 KNEE TUCK (25 REPS)
– FOOT CRADLE HAMSTRING CURL AND AIR SPLITS COMBO (20 REPS)
– STANDING CHEST FLIES (25 REPS)
– STANDING OVERHEAD TRICEPS PRESS (20 REPS)
– JUMP SQUAT (20 REPS)
– ALTERNATING FORWARD FRONTAL RAISE LUNGE (12 PER SIDE)
– 1 ARM SQUAT & REACH & ROW (12 PER SIDE)
– HANDSTAND PUSHUPS (10 REPS)

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