Warm up running for ten minutes
Repeat workout 3 times:
10 regular bicep curls
5 top half curls (only go down half way to 90 degrees)
5 bottom half curls (only come up to 90 degrees then go back down)
10 military press
10 overhead tricep dips
10 bent over rows
repeat 3 times:
1 minute jump rope
1 minute plank
finish up with 15 minutes on the stairs or rower
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