1. WARM UP

  • 20 Slow Squats
  • 20 Slow Sumo Squats
  • 20T Alternating Back Lunges & Body Rotation

2. THE ACTUAL THING

  • 30 Jumping Jacks to Squat
  • 30 Sumo Squat Pulses with Arms Overhead
  • 12e Front Lunges
  • 12e Side Lunges
  • 12e Back Lunges & Knee Hop
  • 15 Explosive Squat Jumps
  • 1’ Sumo Wall Sit
  • 12e Static Back Lunge Jumps
  • 20T Alternating Low Side Lunges
  • 20T Side to Side Jump Squats
  • 20T Side to Side Block Jumps
  • 20 Plank Squats
  • 15e Single Leg High Jumps
  • 30 Heel Raises (PARALLEL feet)
  • 50 Heel Crunches (PARALLEL feet)
  • 30 Heel Raises (90° feet)
  • 50 Heel Crunches (90° feet)
  • 30 Switch Climbers

3. LADDER DRILLS (2’)

  • Squat Burpee to Power Burpee
  • Air Jack to Squat Jump

🔥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!

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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