30 days to refine its size and lose 6 to 11 Lbs (feat Waist trainer) (1).pdf


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WEEK 1 SESSION A

FULL BODY

- EXERCISE 1 - SQUAT BOX WITH CHAIR
1. Round: 1 set of 6 reps
2. Round: 1 set of 8 reps
3. Round: 3 sets of 10 reps
1 min rest
- EXERCISE 2 - KNEE PUSH-UPS
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps
3. Round: 3 sets of 8 reps
1 min rest
- EXERCISE 3 - HORIZONTAL PULL WITH ELASTIC BAND
1. Round: 1 set of 5 reps
2. Round: 1 set of 7 reps 1 min rest
3. Round: 3 sets of 9 reps
- EXERCISE 4 - MILITARY DEVELOPMENT SITTING,HALTS
1. Round: 2 sets of 6 reps
2. Round: 3 sets of 10 reps
(Recommended loads 6 to 13 lbs)
1 min rest

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