30 Minute Full Body Endurance Workout | * AT-HOME SHORT AND SPICY DB WORKOUT* | STF - Day 11

Welcome to Day 11 of Summertime Fine! Let's kick off WEEK 3! Grab your May program calendar here! https://shop.royalchange.fit/products...

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We will work for 3 rounds of 30 seconds of work and then we will rest! You will focus on a single side of your body in unilateral training or you will focus on the endurance of two exercises for one muscle group! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.

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Exercises:
1. Single Arm Row Left 
2. Single Arm Row right
3. Alt Rows
4. Bench Leg Raises 
5. Suitcases
6. Flutters
7. Deadlift to Squat
8. Lateral Lunges
9. Superman flutters
10. Squat and Press 
11. Back Fly and RDL 
12. Lat Raise Reverse Lunge

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