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Lose 10 Pounds In One Week - 7 Day Weight Loss Challenge



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warm-up up next arm circles in 5 4 3 2 1

go 1 2 3 4 5 6 7 8 9 10 11 12

up next back turns in 5 4 3 2 1 go

1 2 3 4 5

six seven eight nine

10 11 12

let's begin the workout up next squats

in 5 4 3 2 1 go

1 2

three four five six seven eight nine ten

eleven

12 13 14 15 16

17

18 19 20 rest time

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up next rise and fly in five four three

two one

go one

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to

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three four five six

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seven

eight

9

ten rest time

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you

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up next plank in 5 4 3 2 1 go 1 2 3 4 5

6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

rest time

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up next plank jacks in 5 4 3 2 1 go 1 2

3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1

2 3 4 5 rest time

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up next slow burpees in five four three

two one go one two

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three four five six seven eight nine ten

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eleven

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12

rest time

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up next jumping jacks in 5 4 3 2 1 go 1

2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20

1 2 3 4 5 6 7 8 9 30 rest time

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up next step back Jax in 5 4 3 2 1 go 1

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2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17

18 19 20 21 22 23 24 25 26 27 28 29 30

rest time

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up next star jumps in 5 4 3 2 1 go 1 2 3

4 5 6 7 8

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rest time

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up next plus in 5 4 3 2 1 go 1 2 3 4 5 6

7 8 9 10 11 17 18 19 20 rest time

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up next rise and fly in five four three

two one go

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9

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up next blink in 5 4 3 2 1 go 1 2 3 4 5

6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

rest time

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up next slink back in five four three

two one go 1 2 3 4 5 6 7 8 9 10 1 2 3 4

5 6 7 8 9 20 1 2 3 4 5 rest time

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up next slow burpees in five four three

two one go one

to

three

for

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five six

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seven

eight

9

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ten

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eleven

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12

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rest time

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up next jumping jack in five four three

two one go 1 2 3 4 5 6 7 8 9 10 1 2 3 4

5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 xxx rest

time

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of next step back jacks in 5 4 3 2 1 go

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

17 18 19 20 21 22 23 24 25 26 27 28 29

30 s rest time

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up next star jumps in 5 4 3 2 1 go 1 2 3

4 5 6

seven eight rep time

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up next mountain climber in five four

three two one go 1 2 3 4 5 6 7 8 9 10 11

12 13 14 15 16 17 18 19 20 21 22 23 24

25 26 27 28 29 30 rest time

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up next running in place in 5 4 3 2 1 go

2 4 6 8 10 12 14 16 18 20 22 24 26 28 30

32 34 36 38 40 you have successfully

completed the workout good job

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