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comprehensive program to tone up without equipmentThe duration of the effort of each of these exercises is 30 seconds. The pace is without maximum, inter-exercise rest time is 30 seconds. The duration of a series in which we do the 12 exercises is 12 minutes, the duration of the inter-series break is 4 minutes if you start the program and then gradually reduced to 2 minutes. As for the weight lifting program glutes we can use a stopwatch or a smartphone application giving the tempo and respect the effort and recovery phases.
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