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Description

In the third week, begin to do the exercises as a circuit: complete a single set of each exercise, resting in between each one for 15 seconds, then repeat this entire circuit again so you’ve performed a total of two sets for each exercise. Walk for 20 minutes at brisk pace. For optimal results, do the exercises at least two times during the week and once on the weekend, three days per week.


Exercises

Set 1: 2 rounds
Bird Dog
Bird Dog
15 reps
Rest
Rest
15 seconds
Left Side Plank
Left Side Plank
15 seconds
Rest
Rest
15 seconds
Right Side Plank
Right Side Plank
15 seconds
Rest
Rest
15 seconds
Plank
Plank
15 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
15 reps
Rest
Rest
15 seconds
Crunches
Crunches
15 reps
Rest
Rest
15 seconds

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


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