1. WARM UP

  • 20T Alternating Table Reach Outs
  • 30T Cross Jumping Jacks
  • 30T Hip Twists

2. THE ACTUAL THING

  • 10e Plank Inward Leg Circles
  • 15 Plyo V-Ups (slow ECCENTRIC part)
  • 10e Plank Outward Leg Circles
  • 30e Hopping Side Crunches
  • 30 Alternating Military Crawl
  • 30T Bear Pose Shoulder Taps
  • 30 Sit Up to Table
  • 30T Toe Taps
  • 25e Heel Taps
  • 20T Crab Plank (FOREARMS)
  • 20T Alternating Cross V-Ups
  • 20T Plank Reach Throughs
  • 40″ V-Sit 3-Direction Leg Raises
  • 30T Alternating Plank Knee Taps
  • 12e Side Bicycle Cross Leg Raise
  • 30T Plank Alternating Cross Knee to Chest (FOREARMS)
  • 20 Straight Pelvic Crunches
  • 20T Plank Side Rotations

3. TABATA (x4)

  • 20″ Switch Climbers
  • 10″ Rest
  • 20″ V-Sit Iso Hold
  • 10″ Rest

🔥 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

➡️ LADDER DRILLS
This type of workout means that you build 2 exercises in parallel and increasingly. More specifically you complete one rep in one exercise, then one rep in the other exercise, then two reps in the first exercise and two reps in the second exercise and so on. You have as much time as the workout plan suggests. In today’s workout, you have 2’ for each set of exercises stated.

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!

Music: Yugen
Musician: Jef

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

CONTACT US

We're not around right now. But you can send us an email and we'll get back to you, asap.

Sending

REFUND POLICY

PRIVACY POLICY

© COPYRIGHTS 2021 FITPROJECT. ALL RIGHTS RESERVED

Developed and Designed by OSMIUM WEB SOLUTIONS

Log in with your credentials

Forgot your details?