power pump {workout + playlist}

  1. warm up: arm rotations | hip flex stretches | dead lifts | dead rows | upright rows | push press
  2. legs: squats | 1 count | 2 count | pulse
  3. legs: lunges | front/back | side elevated
  4. triceps: kick backs | back raises | extensions
  5. core: plank hold | mtn climbers
  6. biceps: curls | bicep rows | hold + side rotation
  7. legs: lunges | squats | plie squat
  8. chest: chest press | single arm press + hold
  9. core: ball crunches
  10. shoulders: upward row | rear delt raises
  11. legs: squats | 2 count side step
  12. shoulders: press | side raises | front raises
  13. hamstrings: bridge press | bridge hold | leg extensions
  14. core: plank
  15. cool down: static stretching

Repetitive, challenging burnouts yield fast toning results. Enjoy and don’t forget to push through the burn!

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