As warmup, I included Asomov Squats/10, 20, 30 and Pushups (short range)/3x10. During Cooldown, 20 Overhead Squats with bag.
"Exercise is king. Nutrition is queen. Together you've got a kingdom!", Jack LaLanne
"Exercise is the catalyst. That's what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. (...) I sit around a lot, I read a lot, and I do watch television. But I also work out for two hours every day of my life, even when I'm on the road", Jack LaLanne
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