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You are looking at 2 workouts for the current week. Do the 20-minute HIIT training once and the 20-minute lower body workout twice. Just like the previous week, 2 days are set for walking and 2 days for leisure activities.
2 exercise repetitions: 2x 90 seconds
2 rest periods: first one 30 seconds, second one 40 seconds
Cool down - 2 minutes
2 minutes of warmup
2 sets with 7 exercises: 45 seconds of exercising, 20 seconds of rest
2 minutes of cool down