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*10 sec countdown interval, 10 sec rest between intervals, 30 sec rest between sets
1
Knee pushups
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Forever Fit 10
3
3
Staggered pushups
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
2
Superman planks
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Chest press
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
4
5
Chest press with punch up
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Chest fly
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
6
FINISHER
S. mountain climbers
Set 1, 2, & 3: 30 seconds
Jumping jacks
Set 1, 2, & 3: 30 seconds
Cross jacks
Set 1, 2, & 3: 30 seconds
Windmill
Set 1, 2, & 3: 30 seconds
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