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PAG- 22
PROGRAM (P1 – P12 PROGRAM EXERCISE PROGRAM)
time
pro
Pre-set total time/20=each section running time
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
P01
sp
2
3
3
4
5
3
4
5
5
3
4
5
4
4
4
2
3
3
5
3
inc
0
7
7
6
6
5
5
4
4
3
3
2
2
2
2
2
2
3
3
4
P02
sp
2
4
4
5
6
4
6
6
6
4
5
6
4
4
4
2
2
5
4
1
inc
0
3
3
5
5
7
7
9
9
7
7
5
5
3
3
3
3
5
5
7
P03
sp
2
4
4
6
6
4
7
7
7
4
7
7
4
4
4
2
4
5
3
2
inc
0
5
5
5
12
12
5
5
5
12
12
5
5
5
12
12
5
5
5
12
P04
sp
3
5
5
6
7
7
5
7
7
8
8
5
9
5
5
6
6
4
4
3
inc
0
2
3
4
5
6
7
7
6
5
4
3
2
1
1
2
3
4
5
6
P05
sp
2
4
4
5
6
7
7
5
6
7
8
8
5
4
3
3
6
5
4
2
inc
0
2
3
4
5
6
7
7
6
5
4
3
2
1
1
2
3
4
5
6
P06
sp
2
4
3
4
5
4
8
7
5
7
8
3
6
4
4
2
5
4
3
2
inc
0
2
3
4
5
6
7
7
6
5
4
3
2
1
1
2
3
4
5
6
P07
sp
2
3
3
3
4
5
3
4
5
3
4
5
3
3
3
6
6
5
3
3
inc
2
3
4
5
6
7
8
9
9
9
9
9
8
7
6
5
4
3
2
2
P08
sp
2
3
3
6
7
7
4
6
7
4
6
7
4
4
4
2
3
4
4
2
inc
0
3
3
5
5
7
7
9
9
7
7
5
5
3
3
3
3
5
5
7
P09
sp
2
4
4
7
7
4
7
8
4
8
9
9
4
4
4
5
6
3
3
2
inc
0
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
P10
sp
2
4
5
6
7
5
4
6
8
8
6
6
5
4
4
2
4
4
3
3
inc
9
8
7
6
5
4
3
3
4
5
6
7
8
9
9
8
7
6
5
4
P11
sp
3
4
5
9
5
9
5
5
5
9
5
5
5
5
9
9
8
7
6
3
inc
9
8
7
6
5
4
3
3
4
5
6
7
8
9
9
8
7
6
5
4
P12
sp
2
5
8
10
7
7
10
10
7
7
10
10
6
6
9
9
5
5
4
3
inc
2
2
2
2
2
2
2
2
3
3
3
3
3
3
3
4
4
4
4
4
Summary of Contents for RedMIUM Runner RU-08R
Page 1: ...REF RU008R R ...
