Main exercises
Round 1
Plank
Level: 3
40 sec.
Subscription needed
SIde plank with hip lift
Level: 2
R1
40 sec.
Subscription needed
SIde plank with hip lift
Level: 2
R2
40 sec.
Subscription needed
Saw
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Mountain Climber
Level: 3
8
Subscription needed
Spider-Man (single leg )
Level: 3
R1
8
Subscription needed
Spider-Man (single leg )
Level: 3
R2
8
Subscription needed
Round 2
Plank
Level: 3
40 sec.
Subscription needed
SIde plank with hip lift
Level: 2
R1
40 sec.
Subscription needed
SIde plank with hip lift
Level: 2
R2
40 sec.
Subscription needed
Saw
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Mountain Climber
Level: 3
8
Subscription needed
Spider-Man (single leg )
Level: 3
R1
8
Subscription needed
Spider-Man (single leg )
Level: 3
R2
8
Subscription needed
Round 3
Plank
Level: 3
40 sec.
Subscription needed
SIde plank with hip lift
Level: 2
R1
40 sec.
Subscription needed
SIde plank with hip lift
Level: 2
R2
40 sec.
Subscription needed
Saw
Level: 1
10
Subscription needed
Overhead squats
Level: 2
12
Subscription needed
Mountain Climber
Level: 3
8
Subscription needed
Spider-Man (single leg )
Level: 3
R1
8
Subscription needed
Spider-Man (single leg )
Level: 3
R2
8
Subscription needed
Cool down
Scapular Mobility
Level: 1
8
Subscription needed
Side tilt
Level: 1
R1
6
Subscription needed
Side tilt
Level: 1
R2
6
Subscription needed
Hammock - Dolphin
Level: 2
5
Subscription needed
Cross-legged incline
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
Level: 2
10
Subscription needed
Embryo
Level: 1
10 sec.
Subscription needed
Available after payment
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