whole body

November 22, 2025

Quad Crusher

2436 likes - 56 comments
Warm-up - Repeat 3 times
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Jumping Jacks

40 seconds
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Burpees

15 reps
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Hanging Scapula Retractions

12 reps
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Bicycles

40 seconds
Round 1 - Repeat 3 times
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Pull Ups (Wide+Shoulder+Close Grip)

5 reps each
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Chin Ups

0 max reps
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Dips

max reps
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Archer Push Ups

7 reps each
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Skull Crushers (Advanced)

12 reps
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Handstand Push Ups (Against The Wall)

max reps
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Jump Squats

20 reps
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Alternating Side Lunges

12 reps each
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Wall Sit Calf Raises

20 reps