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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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Free fitness program

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Week Two, Day 1

35 Lessons · 7:14

Workout introduction

Warm-up, Jogging in place

Warm-up, Jumping jacks variation

Warm-up, Cross punches

Warm-up, Skater squats

Warm-up, Cross knee plank

Dumbbell squats

Dumbbell row, Set 1

Abs crunch, Set 1

Dumbbell row, Set 2

Abs crunch, Set 2

Dumbbell row, Set 3

Oblique ab crunch punches, Set 1

Step-up exercise

Oblique ab crunch punches, Set 2

Step-up exercise, Set 2

Reverse fly, Set 2

Step-up exercise, Set 3

Reverse fly, Set 3

Leg lifts, Set 2

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Prone W exercise

Obliques exercise

Split squat, Set 2

Prone W exercise, Set 2

Obliques exercise, Set 2

Split squat, Set 3

Prone W exercise, Set 3

Flutter kicks, Set 2

Week Two, Day 2

34 Lessons · 7:27

Workout introduction

Warm-up, Jogging in place

Warm-up, Jumping jacks variation

Warm-up, Cross punches

Warm-up, Butt kicks

Warm-up, Plank jacks

Standing hip abduction, Set 1

Push-ups, Set 1

Deadlifts with 10 lbs dumbbells

Banded hip abduction

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Push-ups, Set 2

Deadlifts with 15 lbs dumbbells

Banded hip abduction, Set 2

Push-ups, Set 3

Deadlifts with 15 lbs dumbbells

Side lying hip abduction, Set 1

Floor triceps dips, Set 1

Single leg deadlifts, Set 1

Side lying hip abduction with ankle weights, Set 2

Floor triceps dips, Set 2

Single leg deadlifts, Set 2

Side lying hip abduction with ankle weights, Set 3

Floor triceps dips, Set 3

Single leg deadlifts, Set 3

Side plank abduction

Floor chest fly

Hamstring curls with ankle weights

Side plank abduction, Set 2

Floor chest fly, Set 2

Hamstring curls with ankle weights, Set 2

Side plank abduction, Set 3

Floor chest fly, Set 3

Hamstring curls with ankle weights, Set 3

Week Two, Day 3

33 Lessons · 6:54

Workout introduction

Warm-up, Jogging in place

Warm-up, Jumping jacks variation

Warm-up, Cross punches

Warm-up, Skater squats

Warm-up, Cross knee plank

Dumbbell squats, Set 1

Dumbbell row, Set 1

Abs crunch, Set 1

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Dumbbell row, Set 2

Abs crunch, Set 2

Dumbbell row, Set 3

Oblique ab crunch punches, Set 1

Dumbbell squat crunches

Back rows, Set 1

Oblique ab crunch punches, Set 2

Body weight step-ups, Set 1

Back rows, Set 2

Leg lifts, Set 1

Body weight step-ups, Set 2

Back rows, Set 3

Leg lifts, Set 2

Body weight step-ups, Set 3

Oblique abs exercise, Set 1

Body weight step-ups, Set 4

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Oblique abs exercise, Set 2

Abs flutter kicks, Set 1

Abs flutter kicks, Set 2

Week Two, Day 4

24 Lessons · 4:47

Workout introduction

Warm-up, Jogging in place

Warm-up, Jumping jacks variation

Warm-up, Cross punches

Warm-up, Butt kicks

Warm-up, Plank jacks

Side lying hip abduction, Set 1

Push-ups, Set 1

Deadlifts with 10 lbs dumbbells, Set 1

Side lying hip abduction with ankle weights, Set 2

Push-ups, Set 2

Deadlifts with 15 lbs dumbbells, Set 2

Side lying hip abduction with ankle weights, Set 3

Push-ups, Set 3

Deadlifts with 15 lbs dumbbells, Set 3

Side plank hip abduction, Set 1

Floor dips, Set 1

Single leg deadlifts, Set 1

Side plank hip abduction, Set 2

Floor dips, Set 2

Single leg deadlifts, Set 2

Side plank hip abduction, Set 3

Floor dips, Set 3

Single leg deadlifts, Set 3

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Week Two, Day 4

Push-ups, Set 1

Exercise instructions

10 repetitions, 15-20 seconds rest.
Keep core tight.
Don’t let the hips sink.

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