Cardio: 30 minutes your choice
Full thing 3x through the whole thing
Spiderman Push Ups x 6-10 per side
Side Bends x 15 per side with 10-30 pounds per hand
Kettle Bell or Weight Swings x 20 with 10-40 lbs
Curl to a Press x15 with 5-25lbs per hand
Full Sit up with arms above the head x15
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