One Time
One Time
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HEALTHY HABITS:
Healthy habits change your life.

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The Ultimate Healthy Habits Ebook⚡️
"The Ultimate Healthy Habits Ebook" is your go-to guide for transforming your lifestyle. It covers nutrition, fitness, sleep, and mindfulness, offering simple, actionable tips to help you build lasting, healthy habits for a better life.

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Keto Desserts - High Converting Keto Desserts Offer
Book (printed).
"Keto Desserts" is a high-converting printed book packed with delicious, low-carb dessert recipes that fit perfectly into a keto lifestyle. Satisfy your sweet tooth without compromising your diet!

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Home Doctor – BRAND NEW!
Book (printed)
"Home Doctor – BRAND NEW!" is a printed book offering practical medical advice for treating common health issues at home. It includes step-by-step guides, natural remedies, and essential tips for everyday emergencies and ailments.

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12 Fitness Videos
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"12 Fitness Videos" is a comprehensive video series designed to help you achieve your fitness goals. Featuring a range of workouts from beginner to advanced, these videos provide effective, easy-to-follow routines for every fitness level.

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Lost Frontier Handbook
Book (printed).
The "Lost Frontier Handbook" is a printed guide that teaches essential survival skills and self-reliance techniques from a bygone era. Learn to thrive off the grid with practical advice on homesteading, foraging, and more.

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Herbs For Health - Only Herbal Remedies Offer!
EBooks.
"Herbs For Health" is a unique guide focusing solely on herbal remedies. Discover natural, effective treatments for common ailments using herbs. This offer provides a wealth of knowledge on holistic healing and wellness.

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Silence Tinnitus and Hearing Issues with Zeneara!
Supplements - Health.
"Silence Tinnitus and Hearing Issues with Zeneara!" offers a natural supplement designed to support ear health and reduce tinnitus symptoms. Experience relief with this carefully formulated blend of herbs and nutrients.

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EMFDEFENSE™ Negative Ions Sticker
The EMFDEFENSE™ Negative Ions Sticker is designed to protect you from harmful electromagnetic frequencies (EMF) by emitting negative ions. Easy to apply on devices, it helps promote wellness and balance in everyday environments.

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SurvivalMD
Book (printed)
"SurvivalMD" is a printed guide that provides essential medical knowledge for emergency situations when professional help isn't available. Learn practical, life-saving medical skills to manage health crises during disasters and off-grid living.
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Old School New Body
EBooks
"Old School New Body" is an ebook program designed to help you lose weight, build muscle, and slow aging using proven, old-school fitness techniques. It features easy-to-follow workouts and nutrition tips for lasting re
Transcript
00:00Hello friends, welcome to body fitness
00:03Follow this full week workout plan at home
00:06It's the best workout plan to train muscles at home with the having a pairs of dumbbells
00:12this workout plan is for beginners and
00:16intermediate
00:17Starting from day one on Monday do chest workout
00:23Exercise number one push-ups do three sets of
00:2712 to 20 reps and take a rest of 60 seconds in each sets
00:33replace of flat bench press
00:37Exercise number two incline push-ups
00:41Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
00:48replace of decline bench press
00:53Exercise number three decline push-ups
00:56Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
01:03replace of incline bench press
01:07Exercise number four dumbbell scoop
01:10Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
01:17replace of cable scoop
01:20Exercise number five dumbbell fly do three sets of 12 to 20 reps and
01:27Take a rest of 60 seconds in each sets
01:31replace of back deck fly
01:34Day two on Tuesday do back workout
01:39Exercise number one pull-ups
01:42Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
01:49replace of let pull down
01:52Exercise number two dumbbell deadlift
01:55Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
02:02replace of barbell deadlift
02:06Exercise number three
02:08dumbbell bend over row
02:10Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
02:16replace of barbell bent over row
02:20Exercise number four dumbbell shrug
02:23Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
02:30replace of barbell shrug
02:32Day three on Wednesday do biceps and forearms workout
02:38Exercise number one
02:39Dumbbell bicep curl do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
02:49replace of barbell bicep curl
02:52Exercise number two dumbbell hammer curl do three sets of 12 to 20 reps and
02:58Take a rest of 60 seconds in each sets replace of rope hammer curl
03:04Exercise number three dumbbell reverse curl
03:08Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
03:14replace of barbell reverse curl
03:18Exercise number four dumbbell concentration curl
03:22Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
03:30replace of preacher curl
03:32forearms workout
03:35Exercise number five dumbbell wrist curl do three sets of 12 to 20 reps and take a rest of
03:4260 seconds in each sets
03:50Exercise number six dumbbell reverse wrist curl
03:54Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:00Day four on Thursday do triceps and abs workout
04:06Exercise number one tricep bench dips
04:09Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:16replace of parallel pile dips
04:19Exercise number two close grip push-ups
04:23Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:29Replace of close grip bench press
04:32Exercise number three dumbbell overhead extension
04:36Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:42replace of cable rope overhead extension
04:46Exercise number four dumbbell skull crusher
04:50Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
04:57Replace of EZ barbell skull crushers
05:01Exercise number five dumbbell bend over kickback
05:05Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
05:11replace of cable bend over kickback
05:15abs workout
05:19Exercise number six crunches
05:22Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
05:33Exercise number seven reverse crunches
05:37Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
05:44Exercise number eight bicycle crunches
05:48Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
05:59Day five on friday do shoulder workout
06:03Exercise number one dumbbell shoulder press
06:07Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
06:14replace of barbell shoulder press
06:19Exercise number two dumbbell front raise
06:23Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
06:29replace of cable front raise
06:33Exercise number three dumbbell lateral raise
06:37Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
06:42take a rest of 60 seconds in each sets
06:46replace of cable lateral raise
06:49Exercise number four
06:50dumbbell bend over lateral raise
06:53Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
07:00replace of reverse back deck fly
07:03Exercise number five
07:05dumbbell squat press do three sets of
07:0812 to 20 reps and take a rest of
07:1160 seconds in each sets
07:14replace of Arnold press
07:17Day six on saturday do legs workout
07:21Exercise number one dumbbell squats
07:25Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
07:33Exercise number two
07:35walking lunges
07:36Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
07:44Exercise number three dumbbell split squat
07:47Do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
07:54Exercise number four
07:56dumbbell calf raise do three sets of 12 to 20 reps and take a rest of 60 seconds in each sets
08:04Day seven on sunday is a rest day rest is a part of our program. Remember
08:10Muscles are tone in the gym feed in the kitchen and build in bed
08:16For paid customized diet plan and workout plan visit our website
08:21www.bodyfitness.in
08:24Thanks for watching do subscribe to body fitness