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Awwwww SNAP. M Finish line, here we WELCOME E come! It's Week 4! R

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WE READY!! V TO WEEK 4 BRING IT ON! A G E

L E T ' S G O O O O ! ! ! ! ! Y E S , I K N O W ! C O M P E T I T I O N ? H O W T O E N T E R C

Did somebody say week We have leveled If you haven't submitted It's simple: H 4?? up...quarantine edition. Let's those before photos, 1.Take 3 before and A make sure that we don't go you've still got time! after photos (front, L back to what is "familiar". We side and back)

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D I S C L A I M E R M M E

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G E T U E S D A Y D A I L Y C A R D I O 2 8 W E D N E S D A Y 2 9 T H U R S D A Y 3 0 # Chest, Shoulders, Triceps/Core LEGS HITT Total Body/ Core

Your Choice Of: 4 Sets of 12 Rows (use detergent 4 Sets of 15 Courtesy squat 4 Sets of 15 Burpees Walk, Jog OR Run a 1.5-2 Miles or anything in the house) 4 Sets of 15 Squat jumps 4 Sets of 12 Bicep Curls to W Every Day 4 Sets of 12 Rear Delt (if you don't 4 Sets of 20 Side lunges Shoulder Presses have weights use something Walk/Run stairs for 16 mins 4 Sets of 15 Weighted sumo 4 Sets of 10 Push Up Rows around the house) Jumping Jacks for 20 minutes squat 4 Sets of 10 Skull Crushers 4 Sets of 12 Chest Flys ( if you Burpees for 20 minutes 4 Sets of 12 Single leg RDL 4 Sets 30-45 Second planks don't have weights use detergent, Cycling for 30 minutes 4 Sets of 20 Calf raises 4 Sets of 20 Sit-Ups water bottle etc) 4 Sets of 15 Front squat 4 Sets of 15 V-Ups 4 Sets of 12 Shoulder Presses

4 Sets of 15 Bulgarian split squat 4 Sets of 30-45 Second O 4 Sets 30-45 Second Planks 4 Sets of 10 Weighted step up Raised Leg Holds 4 Sets of 15 Sit-Ups 4 Sets of 15 Deadlift

4 Sets of 10 V-Ups W 4 Sets of 30-45 second Raised Leg Hold E R E K K

0 F R I D A Y 1 S A T U R D A Y 2 M O N D A Y 4 N O T E S Chest, Shoulders, Triceps/Core cardio / core LEGS 4 O

4 Sets of 12 Rows (use detergent 4 Sets 45-60 Second Planks 4 Sets of 15 Jump Squats Coffee contains caffeine, or anything in the house) 4 Sets of 20 Sit-Ups 4 Sets of 10 Front squat which can increase the 4 Sets of 12 Rear Delts (if you 4 Sets of 12 V-Ups 4 Sets of 15 Bulgarian split squat breakdown of fat and raise don't have weights, use 4 Sets of 45-60 Seconds Raised Leg 4 Sets of 20 Pulse Lunges metabolism. Studies show

4 Sets of 10 Deadlift U something around the house) Holds that higher caffeine intake 4 Sets of 1 Min Wall Sits (Get deep. 4 Sets of 12 Chest Flys ( if you may be associated with Should be at a 90 degree angle. don't have weights, use Don't let knees go over feet.) *To greater weight loss. detergent, water bottle etc) make it more challenging, add Taking probiotic supplements 4 Sets of 12 Shoulder Presses S U N D A Y 3 weight with children, a pet, case of or increasing your intake of T 4 Sets of 15 Bent over row rest day water, or detergent probiotics through food 4 Sets of 12 Bent over dumbbell 4 Sets of 10 Split Squats (use sources may help reduce row couch or chair) body weight and fat 4 Sets of 12 Kettlebell swings 4 Sets of 10 Single Leg Step-Ups percentage. 4 Sets of 10 Rear delt fly (use chair or bench) Make sure you're taking a 4 Sets of 12 Sumo Squats 4 Sets of 12 Renegade rows multi-vitamin and staying 4 Sets of 15 (per leg) Donkey Kicks hydrated. DAILY CARDIO TUESDAY 2 8 WEDNESDAY 2 9 THURSDAY 3 0 Chest, Shoulders, Triceps/Core LEGS HITT Total Body/ Core #PLAYLIST Copacetic Cardio Playlist Tabernacle Tuesday Playlist Watcha Want Wednesday Too Lit Thursday Playlist Playlist 1.Dip - ft. 1.God in Me - Mary Mary 1.Put Your Hands Where My Eyes Could See - 2.MIA (Clean) Ft. 2.Won't He Do It - Koryn 1.Rude Boy - Hawthorne 2.You'll Find a Way - Santogold 2.Donk - Soulja Boy 3.Sauce - 3.Never Would've Made It - Marvin (Switch + Sinden ) 3.Diva/Everybody Mad (Homecoming 4.Girls Need Love Remix - Sapp 3.My Chick Bad - Feat. Live) - Beyoncé 4.Bad and Boujee -Migos ft. Lil Uzi Summer Walker Ft Drake Clean 4.I Luh God - Erica Campbell Nicki Minaj Vert 5.Drip Too Hard - & Gunna 5.Say Yes - Michelle Williams ft. 4.Candy Shop - 5. - ft 6.SICKO MODE - Ft. Beyoncé, Kelly Rowland 5.Its Goin Down - Yung Joc ft. 6.Bank Account -21 Savage Drake (ASTROWORLD) 6.I'm Turnt - Lecrae Nitti 7.Stir Fry - Migos 7. - DJ Khaled, 7.Dum Dum - Tedashii feat. Lecrae 6.F.L.Y. Swag Surfin' - DJ Q.T. 4 0 K E E W Rihanna, 7.Chicken Noodle Soup - DJ Webstar

Vibe Out Here: Vibe Out Here: Vibe Out Here: Vibe Out Here: https://www.youtube.com/playlist? https://www.youtube.com/playlist?list=PL_wBaxCkbHzGY5- https://www.youtube.com/playlist?list=PL_wBaxCkbHzEnknsevP- https://www.youtube.com/playlist? list=PL_wBaxCkbHzHGGlyBvuHEf0axXY9RuXCF L4W_gzR_BFIrh4XYeU 1e9NoY2rhn8sp list=PL_wBaxCkbHzGO2487z3lCa22MQYJPH8II

FRIDAY 1 SATURDAY 2 MONDAY 4 BONUS TRACK Chest, Shoulders, Triceps/Core cardio / core LEGS

Feel Good Friday Playlist Soldier Saturday Playlist Monday Playlist Self Love Sunday Playlist

1.Summertime - DJ Jazzy Jeff & The 1.Left, Right, Left - Drama 1.Do It Again (Put Ya Hands Up) - 1."The Love You Save" - Jackson 5 Fresh 2.Soldier ft. -Destiny's Child Lil JAY-Z ft. Amil, 2.Man In The Mirror - Michael 2.Rosa Parks - OutKast Wayne 2.A Milli - Jackson 3.Da' Butt - E.U. 3.Make 'Em Say Uhh - Master P 3.Did it on 'em - Nicki Minaj 3.If You Really Love Me - Stevie 4.Party Ain't A Party - Queen Pen 4.Tear da Club Up '97 - Three 6 4.Conceited - Wonder Mafia 5.Lean Wit It, Rock Wit It - Dem 5.Still Not a Player - Big Pun 4.Happy - 5.NO BYSTANDERS - Travis Scott Franchize Boyz 6.Can’t Deny It - Nate Dogg & 5.Freedom - Pharrell Williams Ft. Juice WRLD & Sheck Wes 6.I think they like me remix - Dem (Clean Version) 6.Freedom - Beyoncé (ASTROWORLD) Franchize Boyz 7.Gimme Some More - Busta 7.Greatest Love Of All - Whitney 6. - Meek Mil ft. Drake 7.Lose Control - feat. Rhymes Houston 7. -Drake & Fat Man Scoop

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https://www.youtube.com/playlist? https://www.youtube.com/playlist? https://www.youtube.com/playlist? https://www.youtube.com/playlist? list=PL_wBaxCkbHzHxUBoUJNtafsi_nwVH6z6u list=PL_wBaxCkbHzHM7Bs4HuvuPjoXJxF_DfAm list=PL_wBaxCkbHzFLkV4zVlericsSYA-imn6u list=PL_wBaxCkbHzFYohBQBBBP1sbklYcbbLp2