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Free Fitness Program

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Free Fitness Program

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Free Fitness Program

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Progress

At home workouts

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Week One, Day 1

33 Lessons

Workout introduction

Warm-up cardio exercise, Marching in place

Warm-up cardio exercise, Jogging in place

Warm-up cardio exercise, Cross punches

Warm-up cardio exercise, Skater squats

Warm-up cardio exercise, Cross knee plank

Body weight squats exercise

Dumbbell row exercise

Abs crunch exercise

Body weight squats, Set 2

Dumbbell row, Set 2

Diet recommendations

Abs crunch, Set 2

Goblet squats exercise

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Diet recommendations

Dumbbell row, Set 3

Cross knee plank exercise

Goblet squats, Set 2

Bent over row back exercise

Cross knee plank, Set 2

Body weight lunges exercise

Bent over row back exercise, Set 2

Body weight lunges, Set 2

Diet recommendations

Bent over row back exercise, Set 3

In and out abs exercise, Set 2

Dumbbell lunges

Bicycle crunches

Diet recommendations

Dumbbell lunges, Set 2

Bicycle crunches, Set 2

Week One, Day 2

29 Lessons

Workout introduction

Warm-up, Jogging in place

Warm-up cardio exercise, Variation of jumping jacks

Warm-up, Cross punches

Warm-up cardio exercise, Butt kicks

Warm-up cardio exercise, Plank jacks

Standing hip abduction exercise

Push-ups exercise

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Diet recommendations

Standing hip abduction, Set 2

Push-ups, Set 2

Deadlifts, Set 2

Standing hip abduction, Set 3

Push-ups, Set 3

Deadlifts, Set 3

Standing hip abduction, Set 4

Floor triceps dips

Single leg deadlift

Side lying hip abduction

Floor triceps dips, Set 2

Single leg deadlift, Set 2

Diet recommendations

Side lying hip abduction, Set 2

Floor triceps dips, Set 3

Single leg deadlift, Set 3

Side lying hip abduction, Set 3

Side lying hip abduction, Set 4

Week One, Day 3

31 Lessons

Workout introduction

Warm-up, Marching in place

Warm-up, Jogging in place

Warm-up, Cross punches

Warm-up, Skater squats

Warm-up, Cross knee plank

Body weight squats, Set 1

Dumbbell row, Set 1

Abs crunch, Set 1

Diet recommendations

Body weight squats, Set 2

Dumbbell row, Set 2

Abs crunch, Set 2

Dumbbell squats

Dumbbell row, Set 3

Crunch punches, Set 1

Diet recommendations

Bent over row, Set 1

Crunch punches, Set 2

Body weight lunges, Set 1

Bent over row, Set 2

In and out abs, Set 1

Body weight lunges, Set 2

Bent over rows, Set 3

Diet recommendations

In and out abs, Set 2

Dumbbell lunges

Bicycle oblique crunches, Set 1

Dumbbell lunges, Set 2

Bicycle oblique crunches, Set 2

Week One, Day 4

29 Lessons

Workout introduction

Warm-up, Marching in place

Warm-up, Jogging in place

Warm-up, Cross punches

Warm-up, Butt kicks

Warm-up, Plank jacks

Standing hip abduction, Set 1

Push-ups, Set 1

Deadlifts, Set 1

Diet recommendations

Standing hip abduction, Set 2

Push-ups, Set 2

Deadlifts, Set 2

Standing hip abduction, Set 3

Push-ups, Set 3

Deadlifts, Set 3

Wellness recommendations

Standing hip abduction, Set 4

Floor dips, Set 1

Single leg deadlifts, Set 1

Side lying hip abduction, Set 1

Floor dips, Set 2

Single leg deadlifts, Set 2

Side lying hip abduction, Set 3

Floor dips, Set 3

Wellness recommendations

Single leg deadlifts, Set 3

Side lying hip abduction, Set 3

Side lying hip abduction, Set 4

At home workouts

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Week One, Day 3

Abs crunch, Set 1

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Exercise instructions

15 repetitions, 15-20 seconds rest.
keep lower legs parallel to the floor.

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