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I started with 30secs on and 30secs off working for 3 sets at then end of my gym workouts daily. You can try this it out... Maybe start with 15secs on and 30secs off if you are a complete beginner with the gym/core training.
Work your way up to increase your number of sets and eventually your times.
Keeping a diary of your workouts/challenges in the gym is a great way to keep yourself motivated.
Over and out .... The drilling addict! Pink Machine