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Today's Interval Workout

Round One - medium weights and mat
1. Sitting upright on mat with knees slightly bent, bilateral bicep curls
2. Lying supine, knees bent, bilateral chest press with crunch up
3. Lying supine, superior rotation with straight arms, return to arms over chest
4. Kneeling back flys

Round Two - light weights and step
1. Diagonal step up from right edge and down to left, with front raise (weights parallel) and return
2. Alternating Diagonal reverse step back with opposite side arm rotations
3. Step forward off step and return, alternating legs
4. Left reverse lunge off step
5. Right reverse lunge off step

Round Three- heavy weights, step and mat
1. Bridge position, feet on step, right arm unilateral chest press
2. Weights on stomach, bridges up and
down
3. Bridge position, feet on step, left arm unilateral chest press
4. Single leg, left leg on step bridge  with extended right leg raises
5. Single leg, right leg on step bridge  with extended right leg raises

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