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Description

For real training. Three to four times a week .


Exercises

Set 1: 4 rounds
25 Push-Ups
25 Push-Ups
30 seconds
20 Sit-Ups
20 Sit-Ups
35 seconds
Rest
Rest
20 seconds
5 Pull-ups
5 Pull-ups
20 seconds
Rest
Rest
1 minute

Set 2: 1 round
Rest
Rest
1 min 30 secs

Set 3: 4 rounds
25 Push-Ups
25 Push-Ups
30 seconds
 20 Sit-Ups
20 Sit-Ups
45 seconds
Rest
Rest
20 seconds
 5 Pull-ups
5 Pull-ups
20 seconds
Rest
Rest
1 minute

Set 4: 1 round
Rest
Rest
1 min 30 secs

Set 5: 4 rounds
 25 Push-Ups
25 Push-Ups
35 seconds
20 Sit-Ups
20 Sit-Ups
45 seconds
Rest
Rest
30 seconds
5 Pull-ups
5 Pull-ups
20 seconds
Rest
Rest
1 minute

Set 6: 1 round
Rest
Rest
1 min 30 secs

Set 7: 4 rounds
25 Push-Ups
25 Push-Ups
40 seconds
20 Sit-Ups
20 Sit-Ups
45 seconds
Rest
Rest
20 seconds
5 Pull-ups
5 Pull-ups
20 seconds
Rest
1 minute

Set 8: 1 round
Rest
Rest
1 min 30 secs

Set 9: 4 rounds
Push-Ups
Push-Ups
1 minute
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
20 seconds
Pull-ups
Pull-ups
20 seconds
Rest
Rest
1 minute


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