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MARK NIKOLLA,PAULIN PERVATHI,FRAN BOCI

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WEEK 1 INSTRUCTIONS:

All exercises are done in supersets.

Perform 1a then move immediately to 1b and then take the recommended "rest time."

Repeat for a total of the recommended sets before moving to the next "superset."

For example, "1a" are supersetted with "1b." Do NOT rest within the superset (between "1a" and "1b"), but rest for the recommended rest time after "1b" before repeating the superset.

So it looks like this:

1a (x seconds) +1b (x seconds) + rest time (x seconds) = first set

1a (x seconds) +1b (x seconds) + rest time (x seconds) = second set

(if you are doing two sets)

Recommended Work Time, Rest Time, and Sets

-Beginners-
15 seconds work time
35 second break in between supersets
2 sets for each superset

-Intermediate-
20 seconds work time
30 second break in between supersets
3 sets for each superset

-Advanced-
30 seconds work time
25 second break in between supersets
3 sets for each superset

Note: Perform this workout 3x for week 1

Week 1

1a: Pushup
1b: DB Squat

2a: Chin Up
2b: Forward Lunge

3a: Shoulder Press
3b: Hamstring Curl

4a: Mountain Climbers
4b: Plank

How to maximize your fat loss results:

Perform interval training cardio immediately after this workout routine.

Sprint for 20 seconds (70% of your max)
Walk for 30 seconds
Repeat for 6 rounds

FREE Interval Timer To Help You Keep Track of Time
http://www.beyondsixpackabs.co m/intervaltimer.html

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