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Description

During the first week of the program, perform only one set of each exercise as described resting for at least 30 seconds before doing the next exercise. Walk for 15 minutes at brisk pace. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week.


Exercises

Set 1: 1 round
Bird Dog
Bird Dog
12 reps
Rest
Rest
30 seconds
Left Side Plank
Left Side Plank
10 seconds
Rest
Rest
30 seconds
Right Side Plank
Right Side Plank
10 seconds
Rest
Rest
30 seconds
Plank
Plank
10 seconds
Rest
Rest
30 seconds
Floor Bridge
Floor Bridge
15 reps
Rest
Rest
30 seconds
Crunches
Crunches
12 reps
Rest
Rest
30 seconds
Dead Bug Holds
Dead Bug Holds
1 minute

Set 2: 1 round
Treadmill Walk
Effort: Moderate
Treadmill Walk
15 minutes


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