1. WARM UP

  • 30”e Shuffle Run
  • 1’ Wall Sit with Arms & Heels Raised
  • 30T Skaters

2. THE ACTUAL THING

  • 30 Straight Leg Bridges
  • 30 Bridges
  • 30” Walking Bridge
  • 45” Straight Leg Bicycle
  • 12e Single Leg Bridge
  • 30 Frog Bridges
  • 30 Jump to Split Squat
  • 50 Heel Jumps with Arms Overhead
  • 30 Split Squats
  • 50 Sumo Squat Crunches
  • 30 Squat Jumps
  • 12e Reverse Plank Leg Raise
  • 15e Kickbacks
  • 15e Donkey Pulses
  • 12e Reverse Plank Leg Abduction
  • 12e 3-Points of Contact Leg Abductions
  • 30 Plank Jacks
  • 10e Alternating Step Back Burpees
  • 10e Alternating 180° Jump Squat

3. E.M.O.M.

  • Wide Leg Plank
  • Reverse Plank (FOREARMS)
  • Seal Jacks
  • Squat Hold with Arms Overhead

🔥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

➡️ E.M.O.M.= Every Minute On the Minute
This type of workout means that you do each exercise for 1 minute and you do as many reps as possible during this time. Next minute means you change exercise! In today’s workout, you have 4 exercises meaning 4 minutes!

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: Cactus
Musician: Jef

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