'He's Pirate'

You ain't got no time but u wanna burn many calories because u know that SWEAT is FAT CRYING outta ur body. Good exercises that end with some stretching exercises . U can PM me for your questions .

Exercises

Set 1: 3 rounds

Shadow Boxing

1 minute

Front Kicks

1 minute

Alternating Side Reaches

40 seconds

Rest

30 seconds

Set 2: 2 rounds

Bird Dog

30 seconds

Plank

45 seconds

Bird Dog

1 minute

Plank with Toe Taps

1 minute

Rest

1 minute

Set 3: 2 rounds

Lunges with Rotation

45 seconds

Transition

15 seconds

Elbow Plank

1 minute

Transition

15 seconds

Squat Pulses

45 seconds

Rest

1 minute

Set 4: 1 round

Elbow to Knee Bird Dogs

1 minute

Transition

20 seconds

Full Scorpion Elbow Plank

30 seconds

Transition

20 seconds

Upward Plank

20 seconds

Transition

20 seconds

Full Scorpion Elbow Plank

45 seconds

Transition

20 seconds

Upward Plank

30 seconds

Full Scorpion

1 minute

Rest

1 minute

Set 5: 1 round

Hamstring Sit-Up Rolls

30 seconds

Double Leg Stretch

30 seconds

Lying Hamstring Stretches

30 seconds

Center Leg Stretch

30 seconds

Rolling Back Stretch

30 seconds

Right Mermaid Pose

20 seconds

Left Mermaid Pose

20 seconds

Transition

20 seconds

Arm Pumps

30 seconds

Quad Stretches

30 seconds

Basic Sun Salutation

30 seconds

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