1. WARM UP

  • 30 Seal Jacks
  • 15 Downward Dog to Plank
  • 15 Walkouts to Plank & Jump

2. THE ACTUAL THING

  • 15 Y Hyperextensions
  • 15 Push Ups
  • 15 T Hyperextensions
  • 15 Tricep Push Ups
  • 15 Squat Burpee Jump with Overhead Clap
  • 30” Superman Hold
  • 1’30” Plank (PALMS)
  • 30”e Overhead Punches
  • 15 Dive Bomber Push Ups
  • 15 Superman Burpees Jump
  • 30” Single Arm Plank
  • 30”e Forward Punches
  • 30” Swimming
  • 25 Pull Downs
  • 15e Single Arm Downward Dog to Plank
  • 25 Wall Plyo Tricep Push Ups (the FURTHER from the wall, the more difficult)
  • 30”e Single Leg Plank
  • 15 Power Burpees

3. PYRAMID (+2 till you reach 30)

  • L Hand Hip Taps
  • R Hand Hip Taps

Each time you drop, you do 15” Jumping 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

➡️ PYRAMID
This type of workout means that you build 1 exercise till you reach the goal stated in reps or time. In today’s workout, you add on 2 reps per hand, till you reach 30 reps! If you drop while doing this, you have to do a 15” Jumping Jacks. You pick up where you left off!

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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