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Description

Barra da 22kg, Manubrio da 2x2.5kg


Exercises

Set 1: 1 round
Jumping Jacks
Effort: Light
Jumping Jacks
40 seconds
Rest
Rest
20 seconds
Skips in Place
Effort: Light
Skips in Place
40 seconds
Rest
Rest
20 seconds
Ice Skaters
Effort: Light
Ice Skaters
40 seconds
Rest
Rest
20 seconds
Jump Rope (Forward)
Effort: Light
Jump Rope (Forward)
40 seconds
Rest
Rest
20 seconds
Mountain Climbers
Effort: Light
Mountain Climbers
40 seconds
Rest
Rest
2 minutes

Set 2: 1 round
Articolazioni
6 minutes

Set 3: 1 round
Jumping Jacks
Effort: Moderate
Jumping Jacks
40 seconds
Rest
Rest
20 seconds
Skips in Place
Effort: Moderate
Skips in Place
40 seconds
Rest
Rest
20 seconds
Ice Skaters
Effort: Moderate
Ice Skaters
40 seconds
Rest
Rest
20 seconds
Jump Rope (Forward)
Effort: Moderate
Jump Rope (Forward)
40 seconds
Rest
Rest
20 seconds
Mountain Climbers
Effort: Moderate
Mountain Climbers
40 seconds
Rest
Rest
2 minutes

Set 4: 3 rounds
Barbell Squats
Weights: Moderate
Barbell Squats
10 reps
TRX push Up
10 reps
Tricep Kickbacks
Tricep Kickbacks
10 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Barbell Lunges
Barbell Lunges
10 reps
Lateral Lunge and Shoulder Raise
Weights: Light
Lateral Lunge and Shoulder Raise
10 reps
Dumbbell Push Press
Dumbbell Push Press
10 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Bird Dog
Bird Dog
20 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Lying Supermans
Lying Supermans
35 seconds
Floor Bridge
Floor Bridge
20 reps
Rest
Rest
1 minute

Set 7: 1 round
Quad Stretches
Quad Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Hamstring Stretches
Hamstring Stretches
20 seconds
Hamstring Stretches
Hamstring Stretches
20 seconds
Right Tricep Stretch
Right Tricep Stretch
20 seconds
Right Tricep Stretch
Right Tricep Stretch
20 seconds
Big Toe Forward Bend
Big Toe Forward Bend
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds


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