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Do not let your fire go out, spark by irreplaceable spark, in the hopeless swamps of the approximate, the not-quite, the not-yet, the not-at-all. Do not let the hero in your soul perish, in lonely frustration for the life you deserved, but have never been able to reach. Check your road and the nature of your battle.
The world you desired can be won. It exists, it is real, it is possible, it is yours.
Ayn Rand

Dynamic Warm-up
Then:
Tabata Protocol
T Press-ups
Burpees
Crunches
Mountain Climbers
Air Squats
High Knees
Pike Press-ups
Bootstrappers
Back Extensions
Jumping Jacks
Then the Finisher:
Quad Press
Quad Hops
Table Top
Slider
60seconds per exercise, no rest.
Then:
Cool Down and Stretch

Tabata Protocol  T Press-ups  Burpees Crunches Mountain Climbers  Air Squats  High Knees Pike Press-ups  Bootstrappers   Back Extensions  Jumping Jacks, Finisher:  Quad Press  Quad Hops Table Top  Slider

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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