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Set up the stations before you workout, the goal is to complete 50 reps of each exercises. I completed this workout with the 10 rep sets. You choose your own system for the circuit. I try to work alternate muscle groups ie, chest and back,  I would recommend a really good warm up for this workout, focus on the legs and lower back for the main exercises snatch, deadlifts and squats.  If you can use the foam roller to warm up and relax the muscles before and after this session.    Exercise Equipment Weight Reps Sets Squat barbell 60kg 10 5...

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This is my workout today for 45 minutes in total. I first completed a general warmup and stretch off before this workout. The aim to raise my heart and prepare my muscles for this routine.  Exercise Equipment Weight Reps Sets Frist round Chest Press Barbell 60kg 10 3 Floor throws Slam Ball 3kg 10 3 Single Arm Rows Battle Rope 50mm 10 3 2 minutes Rest Second round Incline Press Barbell 60kg 10 3 Step Up 60 cm Weighted Vest 10kg 10 3 Double Arm Rows Battle Rope 50mm 10 3 3 minutes Rest Third round Lat Pulldown Cable Machine...

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   TRX CHEST PRESS1. Hold on the handles with overhand grip. Start position hold your hands stretched in front of your shoulders. Keep arms straighten slightly bend at elbows.2. Lower your body forward maintaining control throughout the exercise, the movement should be made at the elbow joint whilst your shoulders control and stabilise the movement.3. Returning to the start position, push forwards and the hands until the arms have reach straighten position, hold for 1 second and return to start position.Training tip - On the way back up its good to contract your core muscles, as this will incorporate the...

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Russian Twist Exercise  1. Grasping both of the handles on each side of the medicine ball pick up  and fully fully extend arms in front of body.  2. Bending slightly at the knees, slowly with the upper body twist to the right with the ball fully stretched out in front of the body. Once you've reached the maximum tension point, pause then move slowly with the upperbody to the left passed centre line until you get to the maximum tension point to the left.  Keep arms straight with ball fully extended out in front of the body during the whole...

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  This exercise focuses on core strengthening, the hanging knee raise exercise targets the lower abdominals, hip flexors, and lower back.  The upper back and shoulders muscles are contracted in this movement for stability. Its best to keep your torso as stable as possible, don’t allow for your legs to swing back and forth. As this would mean that you would be using momentum to carry the lower body weight instead the muscle contraction from the core. Try not to jerk the movement whilst moving the knees up to chest.

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