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30:00
Perform the exercise 15 times on each leg.
Perform the exercise 30 times.
Start with 1 minute, add 10 seconds every day until we reach 5 minutes.
Start with a weight of 1 kg, alternate on each arm, repeat the exercise 15 times on each side.
Perform the exercise 15 times on each leg.
Start with a weight of 1 kg, repeat the exercise 15 times on each hand.
Perform the exercise 30 times.