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Exercises

Set 1: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
20 reps
Jumping Lunges
Jumping Lunges
10 reps
Floor Bridge
Floor Bridge
40 reps
squats avec haltères remontés biceps et au dessus des épaules
20 reps
Tricep Extensions
Tricep Extensions
10 reps
Tricep Extensions
Tricep Extensions
10 reps
Plank
Plank
2 minutes
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Squat Jumps
Squat Jumps
10 reps
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
15 reps
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
15 reps
squats avec haltères remontés biceps et au dessus des épaules
20 reps
Bicep Curls
Bicep Curls
30 reps
Rotating Elbow Plank
Rotating Elbow Plank
12 reps
chest press haltères 2kg 30 reps
30 reps
Squat Jumps
Squat Jumps
10 reps
High Glute Kickbacks
High Glute Kickbacks
30 reps
High Glute Kickbacks
High Glute Kickbacks
30 reps
Pilates Right Side Kicks
Pilates Right Side Kicks
12 reps
Pilates Right Side Kicks
Pilates Right Side Kicks
12 reps
Overhead Press
Overhead Press
30 reps

Set 2: 1 round
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
30 seconds
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
20 reps
Jumping Lunges
Jumping Lunges
10 reps
Floor Bridge
Floor Bridge
40 reps
squats avec haltères remontés biceps et au dessus des épaules
20 reps
Tricep Extensions
Tricep Extensions
10 reps
Tricep Extensions
Tricep Extensions
10 reps
Plank
Plank
2 minutes
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Squat Jumps
Squat Jumps
10 reps
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
15 reps
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
15 reps
squats avec haltères remontés biceps et au dessus des épaules
20 reps
Bicep Curls
Bicep Curls
30 reps
Rotating Elbow Plank
Rotating Elbow Plank
12 reps
chest press haltères 2kg 30 reps
30 reps
Squat Jumps
Squat Jumps
10 reps
High Glute Kickbacks
High Glute Kickbacks
30 reps
High Glute Kickbacks
High Glute Kickbacks
30 reps
Pilates Right Side Kicks
Pilates Right Side Kicks
12 reps
Pilates Right Side Kicks
Pilates Right Side Kicks
12 reps
Overhead Press
Overhead Press
30 reps


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