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“The best chance you have if you wanna rise to the top, is to give yourself up to loneliness. Fear nothing, and work hard. One thing you’ll discover is that life is based less than you think on what you’ve learned, and much more than you think on what you have inside you right from the beginning.“ Bret “The Hitman” Hart

Dynamic warm-up
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)
Dead-Cockroach/Bicycle Crunch
Burpees (No press-ups)
Superman (Squeeze your shoulders blades)/Back Extension
Power Forward/Reverse Lunges
Close Grip Press ups (Diamond Press-ups)
Vertical Leg Crunch
4 Point Drill (MMA)
Wrestlers Bridge Front and Back
Cool down

Author avatar

Valentine Rawat
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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