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1
20sec
elbow plank
2
25sec
elbow plank
3
30sec
elbow plank
4
10 reps supermen
x 2 sets in total
5
45sec
elbow plank
6
1 minute
elbow plank
7
1min 10sec
elbow plank
8
12 reps supermen
x 2 sets in total
9
1min 30sec
elbow plank
10
1min 40sec
elbow plank
11
1min 45sec
elbow plank
12
15 reps supermen
x 2 sets in total
13
2 minutes

14
2min 10sec
elbow plank
15
2min 30sec
elbow plank
16
2min 40sec
elbow plank
17
16 reps supermen
x 2 sets in total
18
3 minutes
19
3min 20sec
elbow plank
20
3min 30sec
elbow plank
21
18 reps supermen
x 2 sets in total
22
3min 40sec
elbow plank
23
3min 50sec
elbow plank
24
4 minutes
25
4min 20sec
elbow plank
26
20 reps supermen
x 2 sets in total
27
4min 30sec
elbow plank
28
4min 40sec
elbow plank
29
25 reps supermen
x 2 sets in total
30
5 minutes
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