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Print It: 5-Factor Workout by Harley Pasternak

Harley says, "Do all this workout without taking any rests . . . Look at it as very 5-Factor with (1) Cardio Warmup (2) Lunges (3) Deadlifts (4) Double Crunch (5) Cardio cool down. 5 Phases!!!"


Time Exercise Level/Reps
00:00-05:00 Elliptical 6 / 9 / 12*
05:00-07:00 Walking lunges 20 reps
07:00-09:00 DB** stiff leg deadlifts 20 reps
09:00-11:00 Double crunch 20 reps
11:00-12:00 Elliptical 8 / 11 / 14
12:00-14:00 Walking lunges 20 reps
14:00-16:00 DB stiff leg deadlifts 20 reps
16:00-18:00 Double Crunch 20 reps
18:00-19:00 Elliptical 8 / 11 / 14
19:00-21:00 Walking lunges 20 reps
21:00-23:00 DB stiff leg deadlifts 20 reps
23:00-25:00 Elliptical 8 / 11 / 14


* Levels for beginner/intermediate/advanced
**DB = dumbbell, use eight to 10 pound weights, or lighter if you are new to this move

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