Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint. Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder
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Perform each exercise back to back, then rest for 120 seconds at the end, and repeat the circuit again times: Complete 12 x walking lunges (each way), 12 x incline dumbbell bench press, 12 x glute bridges, 12 x dumbbell bent over rows, 1 x sled push.