Day 17 of the 31 Days of Fitness Series
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Overview:
1. 6 Exercises for 3 sets each. 4 in Straight sets and 2 as supersets.
2. 3 Sets of Each exercise with cardio between sets
3. 30 sec on // 10 sec off // 20 sec on // 15 sec off
4. Duration: 30:30

Warm-Up:
1. Arm Swings
2. Alt Toe Touch Kicks
3. Boxer Shuffle
4. Arm Circles
5. Bodyweight Squats
6. Alt Tricep Stretch
7. Chest Openers
8. Good Mornings

Exercises:
Group 1:
1. Bicep Curls
2. Seal Jacks
3. Bicep Curls
4. Step Outs
5. Bicep Curls
6. Run In Place
Group 2:
1. O.H Tricep Extensions
2. Scissor Jacks
3. O.H Tricep Extensions
4. High Knees
5. O.H Tricep Extensions
6. 3 Step Shuffle
Group 3:
1. Alt Close Curls
2. Punch Outs
3. Alt Close Curls
4. Faux Jump Rope
5. Alt Close Curls
6. Thai Knees
Group 4:
1. Lying Tricep Ext / Pushouts
2. Bicycle Crunches
3. Lying Tricep Ext / Pushouts
4. Plank Jacks
5. Lying Tricep Ext / Pushouts
6. Close Grip Speed Push-Ups
Group 5:
1. Concentration Curls - L
2. Butt kickers
3. Concentration Curls - R
4. X hops
5. Concentration Curls - L
6. Alt Rev Lunges
7. Concentration Curls - R
8. 90 Deg Squat Hops
9. Concentration Curls - L
10. Burpees
11. Concentration Curls - R

Cool-Down:
1. Alt Tricep Stretch
2. Seated Shoulder Stretch
3. Butterfly
4. Cobra to Child's Pose
5. Down Dog with Calf Stretch
6. Chest Openers
7. Hamstring Stretch
8. Int / Ext Rotations

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