1. warm up

  • 1′ plank
  • 45″ swimming
  • 45″ ab crunches

2. For Time 5 rounds of

  • 15 v-taps
  • 12 sit ups
  • 10 russian twist (2 for 1)

3. For Time 4 rounds of:

  • 20 side crunches R
  • 20 side bends R
  • 20 side crunches L
  • 20 side bends L

4. For Time 3 rounds of:

  • 8 burpee jump (Adv option V-tap)
  • 12 c-crunches
  • 15 mountain climbers (2 for 1)

5. For Time 2 rounds of

  • 50 speed ladder
  • 100 bicycle (2 for 1)

6. For Time 1 round of

  • 40 side bicycle R
  • 40 side biyle L
  • 1′ back hold extension
  • 1′ superman hold

Μην ξεχνάτε οτι οποιαδήποτε στιγμή μπορείτε να αθλείστε κάνοντας τα Online προγράμματα της Les Mills που θα βρείτε εδώ

ΠΡΟΤΑΣΗ: MINIMUM 1 ΦΟΡΑ ΤΗΝ ΕΒΔΟΜΑΔΑ

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