Longer workout focusing on strength and muscular endurance. Do not sprint out of the gates on this one. How long can you keep pushing as the time under tension increases? Working core, legs and shoulders.
For sit ups, sit up as far as you can each rep. Pike push ups can be done from the knees if needed. Pick a weight of the dumbbells that can let you do the reps unbroken in at least the first few round.
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