1. WARM UP

  • 30 Alternating Bird Dog
  • 30″ Hollow Hold
  • 8e Plank 3-Way Leg (PALMS)

2. THE ACTUAL THING

  • 15 Frog Sit Ups
  • 50 Straight Leg Crunches
  • 15 Leg Raise to Pelvic Crunches
  • 30”e Side Plank Star (FOREARM)
  • 15 Straight Leg Sit Ups
  • 50 Crunches
  • 45” Straight Leg Bicycle
  • 15e Side Plank Crunches (PALM)
  • 45” High Knee Run
  • 30”e Single Leg Knee to Chest Hold
  • 20” Hollow Rocks
  • 45” Cross Mountain Climbers
  • 30T Alternating Cross V-Ups
  • 1’ Plank (FOREARMS)
  • 12 Squat Burpee Tuck Jumps
  • 50T Alternating Side Crunches
  • 12 Plank Pikes
  • 50T Alternating Heel Taps

3. PYRAMID (+30” till you reach 1’30”)

  • Superman Hold
  • Plank (PALMS)

Each time you drop, you do 15 Jumping Jacks!

🔥 IMPORTANT TIPS:

R: Right, L: Left, T: count your repetitions in total – each time one hand/leg moves, you count 1 rep, e: count your repetitions per hand/leg – each time one hand/leg moves, you’ve done half a rep

➡️ PYRAMID
This type of workout means that you build 1 exercise till you reach the goal stated in reps or time. In today’s workout, you add on 30” reps per exercise, till you reach 1’30”! If you drop while doing this, you have to pause the timer and to do a 15 Jumping Jacks. You restart the timer from where you left off!

1. In the end, add a cooling down part of 1’30” slow tempo low skipping 🏃‍♀️
2. ALWAYS add static stretching by the end of your workouts for ALL muscle groups 🧘‍♀️
3. To make things more difficult (except for the parts I’ve already added options to increase the level of difficulty) execute more SLOWLY or even try to keep the TEMPO 2:1 (2 for the eccentric part & 1 for the concentric part) 💯
4. REST between each exercise for as long as you need to drop your heart rate a bit and feel ready to keep on, but REMEMBER that your aim is to execute the whole workout AS SOON AS POSSIBLE ⏰
5. Don’t hesitate to send me a DM for additional clarification 😊

HAVE FUN WORKING OUT AT HOME! 🏠

🆘 These workouts SHOULD NOT be done by people who have ZERO EXPERIENCE in working out, because in this case it’s necessary to have a professional helping you out IN PERSON!

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

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