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PROGRAM SCHEDULE 

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INSTRUCTION VIDEO 

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EXERCISE: PUSH-UP WALK-OUT 

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EXERCISE: DUMBELL CURL AND PRESS 

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EXERCISE: RENAGADE ROW 

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EXERCISE: BAND THRUSTER 

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EXERCISE: DUMBELL BENT OVER REVERSE FLY 

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EXERCISE: HBH BIKE

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EXERCISE: CRUNCHES 

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EXERCISE: SUPERMAN 

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PROGRAM 4.2 

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EXERCISE: JUMP SQUATS 

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EXERCISE: BAND STIF DEADLIFT 

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EXERCISE: BURPEES 

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EXERCISE: HIP THRUSTER 

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EXERCISE: DUMBELL GOBLET FRONT SQUATS 

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EXERCISE: DEADBUG

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EXERCISE: PLANK

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EXERCISE: LEG RAISES 

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