30DayPlanks&Pushups
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30 Day Plank Challenge
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15 seconds20 seconds20 seconds30 seconds30 secondsREST40 second standard
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10 sec right side
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Plank Video10 sec left side
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Plank & Side Plank How-to
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30 sec right side
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50 second standard50 second standard60 second standard60 second standardREST30 second standard5 right side dips
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15 sec right side20 sec right side25 sec right side30 sec right side60 sec rocking 30 sec left side
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15 sec left side20 sec left side25 sec left side30 sec left side30 sec standard5 left side dips
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Rocking Plank How-toPlank Dips How-to
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60 sec standard60 sec standard60 sec standard60 sec standard
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45 second standard30 sec right sideREST20 sec right leg lift30 sec right+15 sec lift30 sec right leg lift30 sec right+15 sec lift
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60 sec rocking 5 right side dips20 sec left leg lift30 sec left+15 sec lift30 sec left leg lift30 sec left+15 sec lift
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45 sec standard30 sec left side60 sec standard30 sec standard60 sec standard60 sec standard
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5 left side dipsPlank w/leg liftSide w/leg lift
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REST60 sec standard70 sec standard75 sec standard80 sec standard90 sec standardREST
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8 reps of bridge8 reps of bridge10 reps of bridge10 reps of bridge12 reps of bridge
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60 sec standard70 sec standard75 sec standard80 sec standard90 sec standard
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Bridge
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90 sec standard 90 sec standard
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30 sec right side30 sec alt arm/leg
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30 sec left side30 sec alt arm/leg
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90 sec standard90 sec standard
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alt arm/leg
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Planks
Push-ups