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One of my cats managed to break my mic. But with some improv skills, luck, and doing what I do best, I managed to put together this week’s workout that will rock your upper and lower body.

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Workout: 4 exercises, 30 secs each, 3 rounds
Equipment: Pair of hand weights

• Squat Thrust
• Lunge with Frontal/Lateral Raises
• Sit Throughs
• Alligator Crawls

Intro/Outro Music: “A Mistake” (Instrumental Version) Artist: Particle House

Workout Music: “All to Myself” Artist: Spring Gang; “You Left Behind” Artist: Spring Gang; “See a Brighter Day” Artist: Gloria Tells; “The Voyager” Artist: Andreas Boldt

Disclaimer: Always check with your physician before starting any new workout program. If you feel dizzy, lightheaded, or shortness of breath, stop the exercise and seek medical attention if necessary.

Need to catch up on an episode or want to make time for another workout? Click here for more episodes.

E-mail me with any questions or comments at shamrocksfit@gmail.com.