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1
10sec plank
20sec elbow plank

2
20sec plank
20sec elbow plank
3
25sec plank
20sec elbow plank
4
5 up and down
planks
5
30sec plank
20sec elbow plank
6
30sec plank
30sec elbow plank
7
40sec plank
30sec elbow plank

8
10 up and down
planks
9
50sec plank
30sec elbow plank

10
1min plank
30sec elbow plank
11
1min10sec plank
40sec elbow plank
12
20 up and down
planks
13
1min20sec plank
40sec elbow plank
14
1min30sec plank
40sec elbow plank
15
1min40sec plank
40sec elbow plank
16
25 up and down
planks
17
1min50sec plank
45sec elbow plank
18
2min plank
45sec elbow plank
19
2min10sec plank
45sec elbow plank
20
30 up and down
planks
21
2min30sec plank
50sec elbow plank
22
2min40sec plank
50sec elbow plank
23
2min50sec plank
50sec elbow plank
24
35 up and down
planks
25
3min plank
50sec elbow plank
26
3min10sec plank
1min elbow plank
27
3min20sec plank
1min elbow plank

28
40 up and down
planks
29
3min30sec plank
1min elbow plank
30
4min plank
1min elbow plank
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