1. WARM UP

  • 1′ Low Skipping
  • 30 Jumping Jacks to Squat
  • 45″ Split Jacks

2. THE ACTUAL THING

  • 30 Squat to Heel Raise
  • 15e Static Back Lunge Jumps
  • 30T Squat Jumps to Alternating Jumping Lunges
  • 30 Reverse Kneeling Hip Thrusters
  • 45” Bridge Walkouts
  • 30 Straight Leg Heel Bridges
  • 20T Alternating Single Leg Bridges
  • 30 Seal Jacks
  • 12e Plank Leg Abductions
  • 12e Single Leg Raises
  • 15 Quadriceps Eccentric Control
  • 15 Nordic-Wall Hamstring Eccentric Control to Plyo Push Up (CONTROL the eccentric part with your hamstrings)
  • 30T Switch Climbers
  • 30 Frog Bridges
  • 50 Calf Jumps with Arms Overhead
  • 1’e Flamingo Balance
  • 30 Air Jacks
  • 30 Squat Pulses

3. DROP SET (-3)

  • 30 Sumo Squat Pulses
  • 30 Speed 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

➡️ DROP SET
This type of workout means that you drop your reps/the time spent on each exercise in each set, for as many/much stated in the workout plan, till you reach 0! In today’s workout, you reduce in every set the reps on each of these exercises by 3!

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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