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Effort per Workout Weight vs Time Workouts vs Time Exercise Exercise Raw Abdominal Crunches Bicycle Crunches Cross-body Crunches Crunches with weight Right Side Crunches Left Side Crunches Sit Ups Leg Raises Kettlebell Figure 8 Lunges Jumping lunges Weighted Walking Lunges weighted jumping lunges Wall Squat Squat with medicine ball Squat jumps Squat Speed Squat Step Ups Dumbbell Step Up Floor Hip Extensions 2-Arm Tricep Kickbacks Tricep Bench Dip Close Arm Push Up Feet Elevated Push Up Wide Arm Push Up Push Up Kneeling Push Up Bicep Curl to Shoulder Press Dumbbell Shoulder Press In & Out Straight-Arm Shoulder Flys Barbell Incline Bench Press Lat Pulldown Peck Flys Bench Press Cable Lateral Raise Dumbbell Pullovers Flat Leg Press Machine Incline Press Seated Row Situps on Ball Road Running 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 31 Days Weeks Fortnights Months

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