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Exercises

Set 1: 1 round
Resistance: Light
❤️ Light (Zone 1)
5 minutes

Set 2: 1 round
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds
Resistance: Light
❤️ Very Hard (Zone 4)
20 seconds
Resistance: Light
❤️ Moderate (Zone 2)
10 seconds

Set 3: 1 round
Resistance: Light
❤️ Light (Zone 1)
2 minutes

Set 4: 1 round
Resistance: Heavy
❤️ Moderate (Zone 2)
30 seconds
Resistance: Heavy
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Moderate (Zone 2)
30 seconds
Resistance: Heavy
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Moderate (Zone 2)
30 seconds
Resistance: Heavy
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Moderate (Zone 2)
30 seconds
Resistance: Heavy
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Moderate (Zone 2)
30 seconds
Resistance: Heavy
❤️ Vigorous (Zone 3)
30 seconds

Set 5: 1 round
Resistance: Light
❤️ Light (Zone 1)
1 min 30 secs

Set 6: 1 round
Resistance: Light
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Light
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Moderate
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Very Hard (Zone 4)
30 seconds
Resistance: Maximum
❤️ Maximum (Zone 5)
30 seconds

Set 7: 1 round
Resistance: Light
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Light
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Moderate
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Very Hard (Zone 4)
30 seconds
Resistance: Maximum
❤️ Maximum (Zone 5)
30 seconds

Set 8: 1 round
Resistance: Light
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Light
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Moderate
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Vigorous (Zone 3)
30 seconds
Resistance: Heavy
❤️ Very Hard (Zone 4)
30 seconds
Resistance: Maximum
❤️ Maximum (Zone 5)
30 seconds

Set 9: 1 round
Resistance: Light
❤️ Light (Zone 1)
5 minutes


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