1. WARM UP

  • 30 Alternating Bird Dog
  • 1’30” Plank (Forearms)
  • 15 Squat Jumps

2. THE ACTUAL THING

  • 15 Sit Ups
  • 50 Crunches
  • 25e Side Crunches with Straight Legs
  • 15 C-Crunches
  • 50 Crunches with Straight Legs
  • 25e Side Crunches
  • 15 V-Ups
  • 50 Bicycles
  • 25e Side Crunches 90°
  • 30T Alternating Hip Dips
  • 15e Side Plank Knee to Chest (PALM)
  • 45” Mountain Climbers
  • 25 Pelvis Crunches
  • 15 Roll Up to Burpee & Jump
  • 20 Leg Raises
  • 15 Frog Jumps
  • 30” Hollow Hold
  • 20T Break Dancers

3. LADDER DRILLS 2′

  • Squat to Push Up
  • Bridge to Crunch

🔥 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

➡️ LADDER DRILLS
This type of workout means that you build 2 exercises in parallel and increasingly. More specifically you complete one rep in one exercise, then one rep in the other exercise, then two reps in the first exercise and two reps in the second exercise and so on. You have as much time as the workout plan suggests. In today’s workout, you have 2’ for each set of exercises stated.

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: Yugen
Musician: Jef

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