Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` 3 KEY]LIPDYKLE H`y Ncen, w`fdlo` tl oy Hymrki ^lrblut prlnrco! K stcrt`i ilken hymrki wlrbluts wlrbluts tl mr`cb oy str`enth pfct`cu ke Dcfksth`ekds & ^`knht`i Dcfksth`ekds, mut cfsl tl koprlv koprlv` ` ke `v`ry mliy! `xp`dt lj ffite`ss, jrlo lv`rcff str`enth tl c olr` c`sth`tkd ^hct il`s Hymrki o`ce< Oy H[M]KI wlrblut prlnrco ks c okx lj ^`knh ^`knht`i t`i Dcfksth`ekds, Lfyopkd ^`knhtfkjtken & Mliymukfiken. ^hct civcetcn`s il`s th` hymrki prlnrco hcv`< m`tt`r plstur` - nckeken ylur mle` i`eskty kedr`csken ylur str`enth i`dr`csken ylur rksb lj keaury ocketckeken cei mukfiken ousdf` tkssu` mllst ylur splrt p`rjlroced` Il `v`ry `x`rdks` sflwfy cei wkth juff dletrlf. J``f th` dletcdtken ousdf`s cei th` str`tdh. Yh` mliy okei dlee`dtkle ks v`ry koplrtcet. @v`ry `x`rdks` `x`rdks` `x`dutkle lj kt. ks fkeb`i tl c vki`l whkdh i`olestrct`s th` rknht Kj ylu dce‛t il th` r`dloo`ei`i r`ps lr s`ts, flw`r kt tl ylur f`v`f f`v `f cei sflwfy kedr`cs` ke updloken w``bs! Jkeksh cff s`ts lj th` ffirst `x`rdks` cei olv` le tl th` s`dlei, thkri, `td. uetkf ylu ffieksh th` whlf` wlrb wlrblut. lut. Yh` civks`i mr`cb m`tw``e s`ts cei `x`rdks`s ks 4-0 okeut`s le Oleicy cei Yu`sicy, cei ;7-3=7 s`dleis iurken th` r`st lj th` w``b. Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` = KEY]LIPDYKLE [lu hcv` tl belw ylur W] ke Ousdf` ups, Tqucts, Wuff ups, Ikps, M`edh Wr`ss`s, I`cifkjt. Yh` p`rd`etcn`s th` prlnrco cr` p`rd`etcn` lj ylur W], k.`. th` ocxkouokew`knht ylu dce ilth` c df`ce r`p`tktkle wkth. Kj ylu cr` civced`i ke Lfyopkd ^`knht Fkjtken, ylu dce kedr`cs` th` w`knht whkdh ylu pr`vklusfy us`i cei kedfui` th` nrkp ke th` wlrbluts. J D@MLLB TPWWL]Y N]LPW ALKE O[ @XDFPTKZ@ JCD@MLLB LEF[ JL] H[M]KI NL]KFFC O@OM@]T! CET^@] YH@ SP@TYKLE YL @EY@] YH@ N]LPW ^KYH ‖H[M]KI NL]KFFC M@CTY‟ Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` 4 ]@SPK]@O@EYT 0-8 ousdf` ups 30 puff ups 47-07 squcts =7 ikps @SPKWO@EY Iuomm`ffs Mcrm`ffs Nyo `qukpo`et Ikp mcr Wuff up mcr Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` ^`knht pfct`s 9 Y@]OT LJ H[M]KI H[M ]KI ^L]B L]BLPY LPY `x`rdks` eco` coluet lj r`ps h t n e ` r t T y i l M mliyw`knht1 >7%1 ;7%1 377%1 r ` p p P % lj ylur W] s`ct`i s`c t`i iuom`ff durfs coluet lj s`ts Ousdf` Pps = s`ts 3 s`t 3 s`t 8 s`ts 0 r`ps 4 r`ps = r`ps 3 r`p ciaust th` w`knht tl ylur f`v`f 37 r`ps 4 s`ts ylur f`v`f1 ylu dce il cff r`ps df`ce wkth thks w`knht Wfceb hlfi 4 s`ts 3 oke coluet lj tko` Wlw`r Df`ces plw`r df`ce t`dhekqu` trckeken mcr1 t`dhekqu` trckeken 8 r`ps mcr + 37 bn1 8 r`ps aust us` th` mcr Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` 0 s`ts 37 s`ts aust us` th` mcr +37bn ile‛t jlrn`t tl dllf ilwe cjt`r ylur wlrblut 0 IC[ 3 w``b 3 y i l M r ` p p P Ousdf` Pps mliyw`knht1 >7%1 ;7%1 377%1 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts Wuff Pps >7%1 80%1 ;0%1 377%1 Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ = w``b 3 y i l M r ` w l F Wlw`r Df`ces mcr1 t`dhekqu` trckeken 8 r`ps mcr +37bn1 8 r`ps 0 s`ts 37 s`ts Tqucts mcr1 >7%1 87%1 ;0%1 377%1 3= r`ps 8 r`ps 0 r`ps =-4 r`ps 3 r`p 3 s`t 3 s`t 3 s`t 3 s`t 8 s`ts 0 r`ps 4 r`ps 3 r`p 3 r`p 3 s`t 3 s`t 3 s`t 8 s`ts I`cifkjts >7%1 80%1 ;0%1 377%1 Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 4 w``b 3 ]@st icy! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 3 y c i f f u p Ousdf` Pps mliyw`knht1 8 r`ps >7%1 0 r`ps 3 s`t 4 s`ts Wuff ups mliyw`knht1 8 r`ps 3 s`t 07%1 >7%1 8 8 r`ps r`ps 3= s`t s`ts 37 r`ps 8 r`ps 8 r`ps 3 s`t 3 s`t = s`ts Dhke ups 07%1 >7%1 >0%1 mcrm`ff rlws ciaust th` w`knht tl ylur f`v`f 8 r`ps 4 s`ts OL]@ LE E@XY WCN@! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 3 y c i f f u p mcrm`ff durfs ciaust th` w`knht tl ylur f`v`f 8 r`ps 9 s`ts s`ct`i s`c t`i iuom`ff durfs ciaust th` w`knht tl ylur f`v`f 37 r`ps T M C 4 s`ts Wfceb hlfi 4 s`ts 3 oke Druedh`s 4 s`t 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 0 w``b 3 y c i h s u W Hceistcei Hceist cei Wush ups 0 s`ts 0-8 r`ps m`edh pr`ss`s 07%1 >0%1 87%1 3= r`ps 37 r`ps 8 r`ps kedfke` push ups purpf` mcei1 nr``e mcei1 37 r`ps 8 r`ps 3 s`t 3 s`t = s`ts = s`ts = s`ts kedfke` iuomm`ff pr`ss`s ciaust th` w`knht tl ylur f`v`f 8 r`ps 4 s`ts iuom`fff jfys iuom`f jfys ciaust th` w`knht tl ylur f`v`f 37-3= r`ps OL]@ LE E@XY WCN@! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` 4 s`ts IC[ 0 w``b 3 y c i h s u W iuom`ff trkd`p `xt`eskle ciaust th` w`knht tl ylur f`v`f 3= r`ps 4 s`ts trkd`p `xt`eskle 4 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 3 y c i n ` f squcts 07%1 >0%1 87%1 3= r`ps 37 r`ps 8 r`ps 3 s`t 3 s`t = s`ts nlmf`t squcts ciaust 3= r`psth` w`knht tl ylur f`v`f 9 s`ts f`n `xt`eskle ciaust th` w`knht tl ylur f`v`f 3= r`ps 4 s`ts Y]X hcostrken durfs 3= r`ps 4 s`ts T`ct`i T`c t`i dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 30 r`ps 4 s`ts dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 30 r`ps OL]@ LE E@XY WCN@! Dlpyrknht © =7=7 =0s`v`e 4 s`ts Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 3 s m c ski` pfceb hlfi 4 s`t 47 s`d hcenken f`n rcks`s 4 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ > w``b 3 ]`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 3 w``b = y i l m r ` p p u ousdf` ups mliyw`knht1 >7%1 ;7%1 377%1 0 r`ps 4 r`ps = r`ps 3 r`ps = s`ts 3 s`t 3 s`t 8 s`ts puff ups >7%1 80%1 ;0%1 377%1 0 r`ps 4 r`ps = r`ps 3 r`p Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e = s`ts 3 s`t 3 s`t 8 s`ts Hymrki Wrlnrco | I`ace Ttkpb` IC[ = w``b = y i l m r ` w l f plw`r df`ces mcr1 t`dhekqu` trckeken 8 r`ps mcr +37bn1 8 r`ps mcr +=7bn1 0 r`ps 0 s`ts 9 s`ts 9 s`ts squcts mcr1 >7%1 87%1 ;0%1 377%1 3= r`ps 8 r`ps 0 r`ps =-4 r`ps 3 r`p 3 s`t 3 s`t 3 s`t 3 s`t 8 s`ts i`cifkjts >7%1 80%1 0 r`ps 4 r`ps ;0%1 377%1 33 r`p r`p Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e 3 s`t 3 s`t 3 s`t 8 s`ts Hymrki Wrlnrco | I`ace Ttkpb` IC[ 4 w``b = r`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b = y c i f f u p ousdf` ups mliyw`knht1 0 r`ps >7%1 0 r`ps 3 s`t 4 s`ts hcoo`r puffs mliyw`knht1 3= r`ps 07%1 37 r`ps >7%1 8 r`ps 3 s`t 3 s`t = s`ts le` cro iuomm`ff rlws ciaust th` w`knht tl ylur f`v`f 8 r`ps 9 s`ts w`knht`i custrcfkce puffs ciaust th` w`knht tl ylur f`v`f 37 r`ps 4 s`ts pr`cdh`r durfs - `z mcr ciaust th` w`knht tl ylur f`v`f 37 r`ps OL]@ LE E@XY WCN@! Dlpyrknht © =7=7 =0s`v`e 4 s`ts Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b = s m c ski` pfceb ikps 4 s`ts 37 r`ps ikp mcr hkp rcks`s 4 s`ts 37 r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 0 w``b = y c i h s u p hceistcei hceist cei push ups 9 s`ts 0 r`ps okfktcry pr`ss`s ciaust th` w`knht tl ylur f`v`f 8 r`ps 4 s`ts kedfke` m`edh pr`ss`s ciaust th` w`knht tl ylur f`v`f 37 r`ps 9 s`ts drush nrkp iuomm`ff pr`ss`s ciaust th` w`knht tl ylur f`v`f 8 r`ps 9 s`ts ikcolei push ups 9 s`ts 3= r`ps s`ct`i r`cr i`ft jfys ciaust th` w`knht tl ylur f`v`f 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e 9 s`ts Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b = y c i n ` f jrlet squcts mcr1 07%1 >7%1 87%1 3= r`ps 3= r`ps 37 r`ps 8 r`ps f`n `xt`eskle ciaust th` w`knht tl ylur f`v`f 3= r`ps 3 s`t 3 s`t 3 s`t = s`ts 9 s`ts stkjj f`n iuomm`ff i`cifkjts ciaust th` w`knht tl ylur f`v`f 37 r`ps 9 s`ts `f`vct`i `f`vc t`i skenf` f`n hcostrken mrkin`s ciaust th` w`knht tl ylur f`v`f 3= r`ps 4 s`ts OL]@ LE E@XY WCN@! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b = y c i n ` f ileb`y dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 30 r`ps 4 s`ts skenf` f`n dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 4 s`ts 3= r`ps s m c skt ups 9 s`ts 3= r`ps russkce twkst 9 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ > w``b = ]`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 3 w``b 4 y i l m r ` p p u ousdf` ups mliyw`knht1 >7%1 ;7%1 377%1 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts puff ups >7%1 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts 80%1 ;0%1 377%1 Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ = w``b 4 y i l m r ` w l f plw`r df`ces mcr1 t`dhekqu` trckeken 8 r`ps mcr +37bn1 8 r`ps mcr +47bn1 4 r`ps 0 s`ts = s`ts : s`ts squcts mcr1 >7%1 87%1 ;0%1 377%1 3= r`ps 8 r`ps 0 r`ps =-4 r`ps 3 r`p 3 s`t 3 s`t 3 s`t 3 s`t 8 s`ts >7%1 87%1 0 r`ps 4 r`ps ;0%1 377%1 33 r`p r`p 3 s`t 3 s`t 3 s`t 8 s`t i`cifkjts Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 4 w``b 4 r`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 4 y c i f f u p ousdf` ups mliyw`knht1 0 r`ps 07%1 0 r`ps :7%1 4-0 r`ps 3 s`t 3 s`t = s`ts dhke ups mliyw`knht1 37 r`ps 07%1 8 r`ps >7%1 8 r`ps 3 s`t 3 s`t = s`ts t-mcr rlws ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts mcrm`ff durfs ciaust th` w`knht tl ylur f`v`f 8 r`ps OL]@ LE E@XY WCN@! 4 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 4 y c i f f u p hcoo`r iuomm`ff durfs ciaust th` w`knht tl ylur f`v`f 37 r`ps 9 s`ts mcrm`ff shruns ciaust th` w`knht tl ylur f`v`f s m c 9 s`ts 3= r`ps pfceb hlfi 4 s`ts 3 oke Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 0 w``b 4 y c i h s u p hceistcei hceist cei push ups 0 s`ts 0 r`ps kedfke` iuomm`ff pr`ss`s ciaust th` w`knht tl ylur f`v`f 37 r`ps 9 s`ts w`knht`i push ups ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts ikps mliyw`knht1 30 r`ps 07%1 37 r`ps >7%1 8 r`ps 3 s`t 3 s`t = s`ts rken jfys 4 s`ts 3= r`ps trkd`p `xt`eskle 4 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 4 y c i n ` f squcts mcr1 07%1 >7%1 80%1 3= r`ps 3= r`ps 37 r`ps :-8 r`ps pkstlf 8 r`pssqucts 3 s`t 3 s`t 3 s`t 3 s`t 9 s`ts mufncrkce fuen`s 3= r`ps 9 s`ts f`n `xt`eskle ciaust th` w`knht tl ylur f`v`f 37 r`ps 9 s`ts iuomm`ff hcostrken durfs ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 30 r`ps OL]@ LE E@XY WCN@! 0 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 4 s m c hcenken f`n rcks`s 9 s`ts 3= r`ps be`` kes 9 s`ts 30 r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ > w``b 4 ]`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 3 w``b 9 y i l m r ` p p u ousdf` ups mliyw`knht1 07%1 :7%1 >7%1 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts puff ups 07%1 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts :0%1 >0%1 87%1 Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ = w``b 9 y i l m r ` w l F plw`r df`ces mcr1 t`dhekqu` trckeken 8 r`ps mcr +37bn1 8 r`ps mcr +=7bn1 0 r`ps 4 s`ts 9 s`ts 9 s`ts squcts mcr1 07%1 :7%1 >0%1 87%1 3= r`ps 8 r`ps 0 r`ps =-4 r`ps 3 r`p 3 s`t 3 s`t 3 s`t 3 s`t 8 s`ts i`cifkjts 07%1 :0%1 0 r`ps 4 r`ps 3 s`t 3 s`t >0%1 87%1 3 r`p 3 r`p 3 s`t 8 s`ts Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 4 w``b 9 r`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 9 y c i f f u p sdcpufcr puffs 4 s`ts 3= r`ps ousdf` ups 9 s`ts 0 r`ps puff ups mliyw`knht1 3= r`ps 97%1 37 r`ps :7%1 8 r`ps 3 s`t 3 s`t = s`ts hcoo`r puffs 07%1 8 r`ps 4 s`ts trx custrcfkce puffs 4 s`ts 3= r`ps pr`cdh`r durfs - `z mcr ciaust th` w`knht tl ylur f`v`f 3= r`ps OL]@ LE E@XY WCN@! 4 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 9 s m c russkce twkst 9 s`ts 3= r`ps fcyken f`n rcks`s 9 s`ts 30 r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 0 w``b 9 y c i h s u p plw`r push ups 9 s`ts 8 r`ps m`edh pr`ss`s 07%1 >7%1 3= r`ps 8 r`ps kedfke` push ups 3= r`ps 3 s`t 4 s`ts 9 s`ts ikcolei push ups purpf` mceis1 8 r`ps 4 s`ts ikps mliyw`knht1 3= r`ps 07%1 8 r`ps 3 s`t 4 s`ts iuomm`ff trkd`p `xt`eskle ciaust th` w`knht tl ylur f`v`f 3= r`ps Ttr`tdh! 9 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 9 y c i n ` f nlmf`t squcts ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts fuen`s 9 s`ts 3= r`ps f`n `xt`eskle ciaust th` w`knht tl ylur f`v`f 30 r`ps 4 s`ts Y]X hcostrken durfs 4 s`ts 3= r`ps skenf` f`n dcfj rcks` 30 r`ps 4 s`ts s`ct`i s`c t`i th` dcfjw`knht rcks`s tl ylur f`v`f ciaust 3= r`ps 4 s`ts OL]@ LE E@XY WCN@! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 9 s m c hcenken be`` rcks`s 4 s`ts 3= r`ps ski` pfceb ikps 4 s`ts 37 r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ > w``b 9 ]`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 3 w``b 0 y i l M r ` p p P ousdf` ups mliyw`knht1 >7%1 80%1 ;0%1 puff ups >7%1 >0%1 87%1 ;7%1 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts 0 r`ps 4 r`ps = r`ps 4 r`ps = s`ts 3 s`t 3 s`t 8 s`ts Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ = w``b 0 y i l m r w w l f plw`r df`ces mcr1 t`dhekqu` trckeken 8 r`ps mcr +=7bn1 0 r`ps mcr +47bn1 4 r`ps mcr +97bn1 3 s`t squcts mcr1 0 s`ts = s`ts = s`ts 0 s`ts 3= r`ps 8 r`ps 0 r`ps =-4 r`ps 3 r`p 3 s`t 3 s`t 3 s`t 3 s`t 8 s`ts >7%1 0 r`ps 3 s`t 87%1 ;7%1 ;0%1 4 r`ps 3 r`ps 3 r`ps 33 s`t s`t 8 s`ts >7%1 87%1 ;7%1 ;0%1 i`cifkjts Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 4 w``b 0 r`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 0 y c i f f u p ousdf` ups mliyw`knht1 0 r`ps 07%1 4-0 r`ps 3 s`t 4 s`ts puff ups 07%1 3= r`ps 3 s`t >7%1 8 r`ps 4 s`ts 07%1 >7%1 3= r`ps 8 r`ps 3 s`t 4 s`ts dhke ups pr`cdh`r durfs - `z mcr ciaust th` w`knht tl ylur f`v`f 8-37 r`ps 9 s`ts t-mcr rlws ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts dled`etrctkle dled`etrc tkle mkd`p durfs ciaust th` w`knht tl ylur f`v`f 3= r`ps OL]@ LE E@XY WCN@! 4 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 0 s m c druedh`s 4 s`ts 3= r`ps Z skt ups 4 s`ts 3= r`ps fcyken f`n rcks`s 3= r`ps 4 s`ts russkce twkst 4 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 0 w``b 0 y c i h s u p hceistcei hceist cei push ups 4 s`ts 0 r`ps okfktcry pr`ss`s 4 s`ts 8 r`ps m`edh pr`ss`s 07%1 >7%1 87%1 3= r`ps 8 r`ps 8 r`ps 3 s`t 3 s`t = s`ts kedfke` iuomm`ff dh`st pr`ss`s 4 s`ts 3= r`ps kedfke` push ups purpf` mcei1 nr``e mcei1 3= r`ps 8 r`ps 3 s`t = s`ts 8-3= r`ps 9 s`ts ikcolei push ups purpf` mcei1 ikps 07%1 >7%1 3= r`ps 37 r`ps Ttr`tdh! 3 s`t = s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 0 y c i n ` f auop squcts 9 s`ts 3= r`ps squcts :7%1 >7%1 3= r`ps 37 r`ps 3 s`t 3 s`t 87%1 8 r`ps = s`ts ski` fuen`s 3= r`ps 4 s`ts f`n `xt`eskle ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts stkjj f`n i`cifkjts ciaust th` w`knht tl ylur f`v`f 37 r`ps OL]@ LE E@XY WCN@! 9 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 0 s m c pfceb hlfi 4 s`ts 3 oke ski` pfceb ikps 4 s`ts 37 r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ > w``b 0 ]`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 3 w``b : y i l m r ` p p u kedr`cs` ylur prs my 0bn (lr olr`), kj ;7%, ;0%, lr 377% j``fs `csk`r cei dlojlrtcmf`! dlojlrtcmf`! ousdf` ups mliyw`knht1 0 r`ps >7%1 4 r`ps = s`ts 3 s`t ;7%1 377%1 = r`ps 3 r`p 3 s`t 8 s`ts 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts puff ups >7%1 87%1 ;7%1 377%1 Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ = w``b : y i l m r ` w l f plw`r df`ces (cii w`knht kj ylu j``f dlojlrtcmf`) mcr1 8 r`ps mcr +=7bn1 0-8 r`ps mcr +47bn1 4 r`ps mcr +97bn1 3 r`p 4-9 s`ts = s`ts = s`ts 0 s`ts squcts mcr1 >7%1 87%1 ;7%1 377%1 3= r`ps 8 r`ps 0 r`ps =-4 r`ps 3 r`p i`cifkjts >7%1 0 r`ps 87%1 4 r`ps ;7%1 3 r`p 377%1 3 r`p Ttr`tdh! 3 s`t 3 s`t 3 s`t 3 s`t 8 s`ts 3 s`t 3 s`t 3 s`t 8 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 4 w``b : r`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b : y c i f f u p ousdf` ups mliyw`knht1 0 r`ps :7%1 0 r`ps >7%1 4-0 r`ps 3 s`t 3 s`t 3 s`t puff ups 07%1 >7%1 3= r`ps 8 r`ps 3= s`t s`ts custrcfkce puffs 3= r`ps 9 s`ts le` cro iuomm`ff mcdb rlws ciaust th` w`knht tl ylur f`v`f 8-37 r`ps 4 s`ts mcrm`ff durfs ciaust th` w`knht tl ylur f`v`f 8-3= r`ps OL]@ LE E@XY WCN@! 9 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b : s m c russkce twkst 37 bn1 3= r`ps 4 s`ts skt ups 4 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 0 w``b : y c i h s u p plw`r push ups 4 s`ts 37 r`ps kedfke` m`edh pr`ss`s :7%1 >7%1 3= r`ps 37 r`ps 3 s`t 3 s`t 87%1 8 r`ps 3 s`t i`dfke` push ups 9 s`ts 3= r`ps ikps mliyw`knht1 07%1 >7%1 3= r`ps 37 r`ps 8 r`ps 3 s`t 3 s`t = s`ts iuomm`ff trkd`p `xt`eskle ciaust th` w`knht tl ylur f`v`f 3= r`ps 4 s`ts trkd`p `xt`eskle 4 s`ts 37 r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b : y c i n ` f jrlet squcts 07%1 >7%1 87%1 30 r`ps 3= r`ps 8 r`ps 3 s`t 3 s`t = s`ts nlmf`t squcts ciaust th` w`knht tl ylur f`v`f 3= r`ps 4 s`ts fuen`s 30 r`ps 4 s`ts f`n `xt`eskle ciaust th` w`knht tl ylur f`v`f 30 r`ps 4 s`ts `f`vct`i `f`vc t`i skenf` f`n hcostrken mrkin`s 3= r`ps 9 s`ts ileb`y dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 3= r`ps OL]@ LE E@XY WCN@! 4 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b : y c i n ` f s m c s`ct`i s`c t`i dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 3= r`ps 4 s`ts ski` pfceb ikps 4 s`ts 3 oke Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ > w``b : ]`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 3 w``b > y i l m r ` p p u kedr`cs` ylur prs my 0bn (lr olr`), kj ;7%, ;0%, lr 377% j``fs `csk`r cei dlojlrtcmf`! dlojlrtcmf`! ousdf` ups mliyw`knht1 >7%1 ;7%1 377%1 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts 3 s`t 8 s`ts puff ups >7%1 87%1 ;7%1 377%1 Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ = w``b > y i l m r ` w l f plw`r df`ces mcr +37bn1 t`dhekqu` trckeken 8 r`ps mcr +47bn1 4 r`ps mcr +97bn1 = r`ps mcr +07bn1 3 r`p mcr +:7bn1 3 r`p 4 s`ts = s`ts = s`ts 3 s`ts 0 s`ts squcts mcr1 >7%1 87%1 ;7%1 377%1 3= r`ps 8 r`ps 0 r`ps =-4 r`ps 3 r`p i`cifkjts >7%1 0 r`ps 87%1 4 r`ps ;7%1 3 r`p 377%1 3 r`p Ttr`tdh! 3 s`t 3 s`t 3 s`t 3 s`t 8 s`ts 3 s`t 3 s`t 3 s`t 8 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 4 w``b > r`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b > y c i f f u p ousdf` ups mliyw`knht1 0 r`ps :7%1 4-0 r`ps >7%1 4 r`ps = s`ts 3 s`t = s`ts dhke ups mliyw`knht1 3= r`ps :7%1 37 r`ps >7%1 8 r`ps 3 s`t 3 s`t 3 s`t w`knht`i custrcfkce puffs ciaust th` w`knht tl ylur f`v`f 8-3= r`ps 4 s`ts t-mcr rlws ciaust th` w`knht tl ylur f`v`f 3= r`ps OL]@ LE E@XY WCN@! 9 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b > y c i f f u p mcrm`ff durfs ciaust th` w`knht tl ylur f`v`f 8 r`ps 4 s`ts hcoo`r iuomm`ff durfs ciaust th` w`knht tl ylur f`v`f 3= r`ps s m c 4 s`ts pfceb hlfi 4 s`ts 3 oke ski` pfceb ikps 4 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 0 w``b > y c i h s u p hceistcei hceist cei push ups 9 s`ts 0 r`ps okfktcry pr`ss`s ciaust th` w`knht tl ylur f`v`f 0 r`ps 9 s`ts kedfke` m`edh pr`ss`s ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts mcei r`skstced` r`skstced` ikcolei push ups u ps ciaust th` mcei tl ylur f`v`f 37 r`ps 4 s`ts m`edh ikps 9 s`ts 3= r`ps trkd`p `xt`eskle 9 s`ts 30 r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b > y c i n ` f jrlet squcts ciaust th` w`knht tl ylur f`v`f 8-3= r`ps 9 s`ts h``f `f`vct`i nlmf`t squcts ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts skssy squcts 37 r`ps 4 s`ts f`n `xt`eskle ciaust th` w`knht tl ylur f`v`f 30 r`ps 4 s`ts Y]X hcostrken durfs 3= r`ps 9 s`ts s`ct`i s`c t`i dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 30 r`ps 4 s`ts dcfj rcks`s 30 r`ps OL]@ LE E@XY WCN@! 4 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b > y c i n ` f s`ct`i s`c t`i dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 30 r`ps 4 s`ts dcfj rcks`s 4 s`ts 30 r`ps s m c t-drlss skt ups u ps 4 s`ts 3= r`ps druedh`s 4 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ > w``b > ]`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 3 w``b 8 y i l m r ` p p u ousdf` ups mliyw`knht1 :7%1 >7%1 87%1 puff ups 90%1 07%1 :0%1 >0%1 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts 0 r`ps 4 r`ps = r`ps 3 r`p = s`ts 3 s`t 3 s`t 8 s`ts Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ = w``b 8 y i l m r ` w l f plw`r df`ces mcr1 t`dhekqu` trckeken1 8 r`ps 4 s`ts mcr +37bn1 8 r`ps 0 s`ts mcr +=7bn1 0 r`ps 0 s`ts squcts 3= r`ps mcr1 07%1 :7%1 >7%1 87%1 8 r`ps 0 r`ps =-4 r`ps 3 r`p 3 s`t 3 s`t 3 s`t 3 s`t 8 s`ts i`cifkjts :7%1 0 r`ps 3 s`t >7%1 >0%1 ;7%1 4 r`ps 3 r`p 3 r`p 33 s`t s`t 8 s`ts Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 4 w``b 8 r`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 8 y c i f f u p sdcpufcr puffs 3= r`ps 4 s`ts ousdf` ups 0 r`ps 4 s`ts puff ups mliyw`knht1 3= r`ps 97%1 37 r`ps :7%1 8 r`ps 3 s`t 3 s`t 3 s`t dfls`i nrkp dhke ups 37 r`ps 9 s`ts mcrm`ff rlws ciaust th` w`knht tl ylur f`v`f 9 s`ts 3= r`ps OL]@ LE E@XY WCN@! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 9 w``b 8 y c i f f u p pr`cdh`r durfs - `z mcr ciaust th` w`knht tl ylur f`v`f 3= r`ps 4 s`ts dled`etrctkle dled`etrc tkle durfs ciaust th` w`knht tl ylur f`v`f 3= r`ps s m c 4 s`ts skt ups 4 s`ts 3= r`ps hcenken f`n rcks`s 4 s`ts 3= r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ 0 w``b 8 y c i h s u p plw`r push ups 4 s`ts 37 r`ps m`edh pr`ss`s ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts kedfke` iuomm`ff pr`ss`s ciaust th` w`knht tl ylur f`v`f 37 r`ps 4 s`ts kedfke` push ups 9 s`ts 3= r`ps ikps mliyw`knht1 3= r`ps >7%1 = s`ts = s`ts 8 r`ps iuomm`ff trkd`p `xt`eskle ciaust th` w`knht tl ylur f`v`f 3= r`ps 9 s`ts trkd`p `xt`eskle 30 r`ps Ttr`tdh! 9 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 8 y c i n ` f squcts mcr1 :7%1 >7%1 30 r`ps 3= r`ps 8 r`ps 3 s`t 3 s`t = s`ts pkstlf squcts 8 r`ps 9 s`ts mufncrkce fuen`s 3= r`ps 9 s`ts `f`vct`i hcostrken mrkin`s 3= r`ps 4 s`ts trx hcostrken durfs 37 r`ps 4 s`ts s`ct`i s`c t`i dcfj rcks`s ciaust th` w`knht tl ylur f`v`f 30 r`ps OL]@ LE E@XY WCN@! 0 s`ts Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ : w``b 8 s m c druedh`s 0 s`ts 3= r`ps be`` kes 4 s`ts 30 r`ps Ttr`tdh! Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` IC[ > w``b 8 ]`st icy icy Dlpyrknht © =7=7 =0s`v`e Hymrki Wrlnrco | I`ace Ttkpb` [LP IKI KY - N]@CY ALM! NL]KFFC H[M]KI ZLFPO@ = DLOKEN TLLE! Gkcostkpb`