1. WARM UP

  • 30 Jumping Jacks
  • 15 Plank to Extended Plank
  • 45″ Alternating Single Arm Planks

2. THE ACTUAL THING

  • 16T Side to Side Push Ups
  • 1′ Plank (FOREARMS)
  • 45″ Boxing High Knees
  • 15 Pike Push Ups
  • 7e Plank Press
  • 30” Mountain Climber Taps
  • 8e Staggered Push Ups
  • 20T Alternating Walkouts to Side Plank
  • 45” Skiing High Knees
  • 30 Prone Swimmers
  • 15 Wide Push Ups
  • 20T Criss Cross Squats
  • 20T Plank to Downward Dog to Toe Taps
  • 20T Bear Rolls
  • 15 Power Burpees
  • 30” Swimming
  • 15 Bent Over Angels
  • 15 Bent Over Y

3. E.M.O.M.

  • Alternating Plank Knees to Chest (FOREARMS)
  • Squat Burpees
  • Plank (PALMS)
  • Sumo Squat 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!

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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