1. WARM UP

  • 20T Squat Knees
  • 20T Prisoner Squat Side Knees
  • 1’ Wall Sit Heels & Hands Raised

2. THE ACTUAL THING

  • 30T Alternating Back Lunges
  • 1’30” Plank (PALMS)
  • 15e Back Lunge & Leg Lift
  • 15e Back Lunge & Knee Kick
  • 20 Sumo Squats with Heels Raised
  • 15 Squat Tuck Jumps
  • 15e Side Lunge & Leg Abduction
  • 30 Plank Jacks (FOREARMS)
  • 15e Single Leg RDL
  • 15e Slow Balanced Knee Kicks (leg that moves DOESN’T touch the ground)
  • 45” High Knees Run
  • 20”e Wall Sit Pistol Squat
  • 15 Kneeling to Squat Hold (ALTERNATE leg when returning to kneeling position)
  • 20 Plank to Squat
  • 45” Narrow Iso Squat Hold with Arms Overhead
  • 30T Side to Side Leap Over (STRAIGHT leg)
  • 15e Single Leg Walkout to Single Leg Plank
  • 45” Mountain Climbers

3. A.M.R.A.P. 4′

  • 20T Alternating Jumping Lunges
  • 20 Sumo Squats
  • 30T Switch Climbers
  • 20 Bridges

🔥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

➡️ A.M.R.A.P.= As Many Rounds As Possible
This type of workout means that you complete the number of exercises stated for as many sets/rounds you’ll get to in the time written above! In today’s workout, you have 4’ minutes!

✅ If you’re a rookie, you should aim at 2 rounds.

💪🏽 If you’re an intermediate, you should aim at 3 rounds.

🔥 If you’re a pro, you should aim at 4 rounds.

‼️OF COURSE, if you complete the number of rounds suggested above before time runs out, you should keep on going! Maybe you’re at a better level than you thought! 😃

⬇️ In the COMMENT SECTION, write down your score in sets! YOU CAN DO IT! 👏🏽

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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