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✅ Recommended Plan
Week 1 👉🏼 Do It 3 Days a Week (1-2 rounds a day)
Week 2 👉🏼 Do It 4 Days a Week (2-3 rounds a day)
Week 3 👉🏼 Do It 5 Days a Week (2-4 rounds a day)
Week 4 and beyond 👉🏼 Do It 6 Days a Week (2-4 rounds a day)
✅ Following along with this video means completing all exercises = 1 round
✅ Repeat for 2-4 Rounds for a complete workout
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🟡 Duration: 30 minutes
💪 Exercises quantity: 30
🔶 Format: 1 exercise = 50 seconds work + 10 seconds rest
🧘 Equipment: your body
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⏳ Timecodes
00:00 - Shuffle Diagonal Reaches
01:05 - Ballerina Side Bends
02:05 - High Knee Double Twist
03:05 - Duck and Side Punch
04:05 - Arm Crossover Curtsy
05:05 - Side Lunge Wood Chop
06:05 - U Squat
07:05 - Twisting Knee-up
08:05 - Double Knee To Toe Touch
09:05 - Half Squat Torso Punches
10:05 - Bodyweight Woodchoppers
11:05 - Between Legs Throw Side Kick
12:05 - Twisting Knee Thrust L
13:05 - Twisting Knee Thrust R
14:05 - Diagonal Punch
15:05 - Quarter Sit up
16:05 - Elbow-Up and Down Dynamic Plank
17:05 - Dead Bug
18:05 - Leg Pull
19:05 - Side Plank (beginner) L
20:05 - Side Plank (beginner) R
21:05 - Side Plank Leg raise L
22:05 - Side Plank Leg raise R
23:05 - Lying Full Leg raise L
24:05 - Lying Full Leg raise R
25:05 - Front Plank with Arm and Leg Lift
26:05 - Front Plank with Arm Lift
27:05 - Prone Press Swan
28:05 - Shoulder Bridge L
29:05 - Shoulder Bridge R
30:02 - Recommended plan
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