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I recommend that you aim to hold each exercise for 30 seconds and do the exercise as a circuit, one after the other. Repeat for a total of 5 rounds. I also recommend holding the stretches for 1-2 min each. In the study, some of the details for the exercise routine are a tad vague, so I want to be transparent that this is my recommendation, but may not be exactly what they did in the study. Although, I believe it's close and your results should be similar. You can check out the study if you’re in
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1/2" Thick Foam Interlocking Puzzle Exercise Gym Floor Mats, Fit Extra Multipurpose Anti-Fatigue Rubber Mat with 6 Tiles Border for Gyms Yoga Workouts Kids Babies Playroom Black/Blue24"X24"X0.5"
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24 Pack Home Gym Mat, Puzzle Exercise Mat, EVA Interlocking Foam Floor Tiles for Home Workout Equipment and Kids' Play Areas - Blue, 24 in x 24 in x ½ in - (Pink, 24 Pack(96 SQ FT))
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