Plank:

1st week - 30sec

2nd week- 40sec
3rd week- 50sec
4th week- 1min

Bicycle Crunches:
1st week- 15x
2nd week- 20x
3rd week- 25x
4th week- 30x

Leg Raises:
1st week- 10x
2nd week- 12x
3rd week- 14x
4th week- 16x

Bird Dogs:
1st week- 20x stg dr (Holding on the position 2sec)
2nd week- 20x (Holding on the position 4sec)
3rd week- 20x (Holding on the position 6sec)
4th week- 20x (Holding on the position 8sec)
Q. What's the best brewing temperature for different varieties of tea?

A. Different types of tea have different optimal brewing temperatures and times.
Here's how you should be brewing your tea.

Black tea should be brewed at 210�F for two to three minutes.

Oolong tea should be brewed at 176�F to 185�F for two to three minutes.

Green tea should be brewed at 167�F to 176�F for one to two minutes.

Oolong tea should be brewed at 149�F to 158�F for one to two minutes.

Herbal tea should be brewed at 210�F for five to six minutes.