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!