1
40
push-ups
2
10 sec plank
2 times a day

3
50
push-ups
4
10 sec plank
3 times a day

5
70
push-ups
6
20 sec plank
2 times a day
7
80
push-ups
8
20 sec plank
3 times a day
9
90
push-ups
10
25 sec plank
2 times a day
11
100
push-ups
12
25 sec plank
3 times a day
13
110
push-ups
14
30 sec plank
2 times a day
15
120
push-ups
16
30 sec plank
3 times a day
17
140
push-ups
18
35 sec plank
2 times a day
19
160
push-ups
20
35 sec plank
3 times a day
21
180
push-ups
22
40 sec plank
2 times a day
23
190
push-ups
24
40 sec plank
3 times a day
25
200
push-ups
26
45 sec plank
2 times a day
27
220
push-ups
28
60 sec plank
2 times a day
29
250
push-ups
30
60 sec plank
3 times a day

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2 min
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