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Days 3 and 6: Rest *Performed for 45 minutes at a steady pace).
Do 60 seconds at 8090 max heart rate (about an 89 on a scale of 110 followed by 60 seconds of slower-paced active recovery.
On leg day, do one minute of pop squats (jump up and land figure my tax refund 2015 with feet together, then jump feet out to sides as you squat, like a jumping jack with a deep squat lunge jumps, or alternating dynamic stepups between each exercise.Workouts: Month 1 Bikini Competition Prep Workouts.Brandan Fokken wnaskor, room sooty sweep and soo teddies To Grow, chris Whited cawhited, banking On Fitness, james Grage JamesGrage Define Your Own Destiny Seth Feroce Working Class To World Class Jen Jewell fitnessjewell Fitness Jewell Alicia Harris akeys0302 Fast Track To Fitness Rachel Flint rdf803 Fit Like Flint Marc.Exercise Exchange List on page.Strength Schedule, day 1: Abs, Back, day 2: Rest, day 3: Legs, day 4: Shoulders, Chest.

Each week, swap one exercise per body part for a new one from the.
Phase 2, Weeks 58: Continue using the base program and swapping out one exercise per body part each week.
On chest day, do one set of incline pushups to failure between each exercise, keeping hands slightly narrower than shoulder-width apart.
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