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the 2 days you have to work out, i would do a lot of cardio... and since you work a lot and arent able to get to the gym on the days you work, get some stuff for your house, all you need really is a exercise ball, pull up bar, and a few sets of dumbells
with the ball do your core excercises
pull up bar is a must!!
dumbells- your normal arms, back, chest, and push ups
when you get home from work all you need is a good high intensity work out 30-45 min, and just dont rest inbetween exercises
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