30 Day - Advanced Workout
4 Seasons
This advanced workout is appropriate if you can do 10 good pull-ups and 20 good pushups, otherwise, stick with the beginner workout plan.
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06:44Episode 1
Day 9 Advanced
Episode 1
Warm-Up
10 Minutes
As Many Rounds As Possible:
12 Dumbbell T Push Ups
20 Alternating Jump Lunges
10 Side lunge with snatch (each side) -
06:37Episode 2
Day 11 Advanced
Episode 2
Warm-Up
10 Minutes
As Many Rounds As Possible:
12 Plank Hip Raises
12 Single leg glute bridges (each side)
12 Bird dog pushupsCool-Down
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04:09Episode 3
Day 13 Advanced
Episode 3
Round 1:
(Perform each exercise for 1 minute)
-overhead extension exit lunges
-burpee mountain climbers
-wall sitsRound 2:
(Perform each exercise for 1 minute)
-overhead extension exit lunges
-burpee mountain climbers
-wall sitsRound 3:
(Perform each exercise for 1 minute)
-over...