
1
40push-ups
2
10 sec plank2 times a day
3
50push-ups
4
10 sec plank3 times a day
5
70push-ups
6
20 sec plank2 times a day
7
80push-ups
8
20 sec plank3 times a day
9
90push-ups
10
25 sec plank2 times a day
11
100push-ups
12
25 sec plank3 times a day
13
110push-ups
14
30 sec plank2 times a day
15
120push-ups
16
30 sec plank3 times a day
17
140push-ups
18
35 sec plank2 times a day
19
160push-ups
20
35 sec plank3 times a day
21
180push-ups
22
40 sec plank2 times a day
23
190push-ups
24
40 sec plank3 times a day
25
200push-ups
26
45 sec plank2 times a day
27
220push-ups
28
60 sec plank2 times a day
29
250push-ups
30
60 sec plank3 times a day
00:00
:
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