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DAY 5

WEEK 7 / ENDURANCE

DAY 5 /  CORE

Warm up:5 minutes cardio + 2 light warm up sets of first exercise

Set/Reps Exercise Tempo
5 x 45/60 secs Plank 1.1.1
5 x 20 Medicine Ball In & Outs (20 each leg) 1.1.1
5 x 20 Med Ball Slams 1.1.1
5 x 20 Med Ball Crunch & Extension 1.1.1
5 x 20 Medicine Ball Twists 1.1.1
5 x 20 Mountain Climbers (20 each leg) 1.1.1
5 x 20 Side to Side Crunches 1.1.1
5 x 20 Bench Knee Tucks 1.1.1

Cardio: 15 Minutes HIIT Cardio (20 second sprint, 40 second rest, 10 rounds)

Rest: 30 sec rest

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