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Keep the dumbbell light enough that you can move crisply for all 40 seconds. If needed, scale to bodyweight-only or drop to alternating reverse lunges and dead bugs for a smoother pace—great for a busy day when you want a fast sweat without overthinking it.
friday spark
- Air Squat 40s
- Push-Up 40s
- Alternating Reverse Lunge 40s
- Mountain Climber 40s
- Dumbbell Thruster 40s
EQUIPMENT
dumbbellbodyweight
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