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WORKOUTS: BY DAY (ADVANCED)

Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.

Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!

LEVEL

Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

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Advanced

SERIES

1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

DAY

Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Day 6

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Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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Day 6

SETS/REPS

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each for speed

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each leg

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

 

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

3-5 minutes minimum

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2 Sets / 30 seconds each movement

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

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2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 25-30 reps

2-3 Sets / 40-60 seconds

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2–3 Sets / 21 reps total

2-3 Sets / 10-15 reps

 

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps

2-3 Sets / 20-40 seconds

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps

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2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps 

2-3 Sets / 10-15 reps each side 

2-3 Sets / 10-15 reps

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2-3 Sets / 40-60 seconds

2-3 Sets / 20-40 seconds 

2-3 Sets / 40-60 seconds

2-3 Sets / 10-15 reps 

2-3 Sets / 20-40 seconds 

2-3 Sets / 20-40 seconds

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2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps each side

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

2-3 Sets / 10-15 reps

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2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 40-60 seconds

2-3 Sets / 15-20 reps

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