
1
30push-ups
2
10 sec plank2 times a day
3
35push-ups
4
10 sec plank3 times a day
5
40push-ups
6
20 sec plank2 times a day
7
45push-ups
8
20 sec plank3 times a day
9
50push-ups
10
25 sec plank2 times a day
11
55push-ups
12
25 sec plank3 times a day
13
60push-ups
14
30 sec plank2 times a day
15
65push-ups
16
30 sec plank3 times a day
17
70push-ups
18
35 sec plank2 times a day
19
75push-ups
20
35 sec plank3 times a day
21
80push-ups
22
40 sec plank2 times a day
23
85push-ups
24
40 sec plank3 times a day
25
90push-ups
26
45 sec plank2 times a day
27
100push-ups
28
60 sec plank2 times a day
29
120push-ups
30
60 sec plank3 times a day
00:00
:
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