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Weight Loss & Tone - Day 1 (12th-18th August)

🍀 Warm Up 4 rounds 20 squats 15 wall push ups 10 jumping jacks 5 burpee broad jumps 🍃 Workout 4 mins work (AMRAPS - as many rounds as possible) 2 mins rest By 4 rounds *1* 21 calorie row or air assault bike 21 burpees / kick backs 21 pull ups / jumping pull ups Rest 2 mins *2* 18 calories/18 burpees/18 toes to bar / knee raises on pull up bar Rest 2 mins *3*. 15 calories/15 burpees/15 ring rows Rest 2 mins *4* /9 calories/9 burpees/ 9 pull ups / jumping pull ups 🌱 Cool down 500m bike at 60% of max effort 5-10 mins foam rolling work


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🔆Warm up 1km row 🔆Workout 21-15-9-9-15-21 of wall ball shots kettlebell swings calories - row or air assault bike 🔆Cool down 500m walk & stetching