Course Content
Workout
Conditioning priod
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Welcome Class
Jumping Jacks / Step Jacks
Stationary Walk
Easy Squats
Knee Push Ups
Lunges
Good Morning Workout
Supporting Pull Ups
Branch Dips
Barbell Twist
Stationary Jump Rope
Incline push ups
PDF file
Workout
Intermediate
0/20
Push Ups (Standard)
Dips (Bench/Chair)
Dumbbell Bench Press
Squats
Lunges
Romanian Deadlift
Calf Raises
Pull Ups
Bent Over Rows
Dumbbell Bicep Curl
Hammer Curl
Shoulder Press
Lateral Raise
Front Raise
Plank
Burpees
Mountain Climbers
Jump Squats
High knees
PDF file
Diet Plan
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Benefits of diet and workout
Body mass index
Basal metabolic rate
Nutrition
What is calories
Micronutrients
How to Count calories
Complex Carb
Protein
Make a diet plan
Simple carb
How long does it take to lose/gain weight?
PDF file
Fit At Home

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