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It is not important to be better than someone else, but to be better than yesterday.

Dynamic warm-up
Then:
Tabata is here to stay. More to come through our the year.
Tabata Interval Training – Strength and Endurance
Warm up for 5 minutes
Main Work: 8 rounds 20 seconds work 10 seconds rest (4 minutes in total per exercise)
Wall Squat Hold (Just like an Arm Chair) or Prisoner Squat
Neutral (Shoulder distance) Grip Press ups (Elbows close to the body)
Burps
Dead-Cockroaches
Superman (Squeeze your shoulders blades)/Back Extension
Jumping Forward/Reverse Lunges
Close Grip Press ups (Diamond Press-ups)
Vertical Leg Crunch
Leg Swoop or 4 Point Drill (MMA)
Wrestlers Bridge Front and Back
Then:
Icing on the cake
5 minute Plank
Then:
Cool down and Stretch

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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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