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Evolution Fitness Program
Evolution Fitness Program
Press 1 x 15 Program Seated Row 2 x 15 Chest Press 2x 15 Lat Pull 2 x 15 Leg Press 2 x 15 Rower L5 800 1000m Cross Trainer (aerobic) 10 mins Swiss Ball Dumbbell Curls (sit on Swiss ball, and curl) 2 x 15 Bench Hips hands on bench and feet on floor lift 2 x 15 Dumbbell Walking Lunge 2 x 15 L and R Weight Plate Squats 2 x 15 Calf Raise (next to leg press machine) 2 x 15 Swiss Ball crunches 2 x 15 SB Oblique Crunch 2 x 15 Bosu Bicycle Crunches 2 x 15 Bike moderate Gr 8 10 30 secs Hill climb Gr. 14 plus, 30 secs Repeat bike activities 10 times Cool down Stretches 1 x 30secs