Choose 2 days this week to perform this routine.
Warm up
10 squats
5 dive bombers
20 jumping claps
30 high knees
Perform each exercise, 2 times, for 25 to 45 seconds depending on your level.
Beginners: 25 secs
Intermediate: 30 secs
Pros: 45 secs
Take 15 secs for an active recovery between each exercise.
Group A
1) Mountain climbers
2) Star jump
3) Donkey kick
Group B
1) Diamond pushups
2) Side jump with light weight
3) The clock
SQUATS
DIVE BOMBER
JUMPING CLAPS
HIGH KNEES
Group A
1) Mountain climbers
2) Star jump
3) Donkey kick
MOUNTAIN CLIMBER
STAR JUMP
DONKEY KICKS
Group B
1) Diamond pushups
2) Side jump with light weight
3) The clock
PUSH UPS
SIDE JUMP WITH LIGHT WEIGHT
THE CLOCK
Warm up
15 squats
10 dive bombers
30 jumping jacks
50 high knees
Group A
1) Mountain climbers
2) Star jump
3) Donkey kick
Group B
1) Diamond pushups
2) Side jump with light weight
3) The clock
Group C
1) Plank
2) Burpees
3) Squats
PLANK
BURPEE
Choose 2 days this week to perform this routine.
Warm up
20 squats
10 dive bombers
10 kozak stretches
40 jumping jacks
50 high knees
Perform each exercise, 2 times, for 25 to 45 seconds depending on your level.
Beginners: 25 secs
Intermediate: 30 secs
Pros: 45 secs
Take 15 secs for an active recovery between each exercise.
Group A
1) Mountain climbers
2) Star jump
3) Donkey kick
Group B
1) Diamond pushups
2) Side jump with light weight
3) The clock
Group C
1) Plank
2) Burpees
3) Squats
Group D
1) Lunges
2) Bicycle
3) Jump rope (2 minutes minimum)
Warm up
– 20 squats
– 10 dive bombers
– 10 kozak stretches
– 40 jumping jacks
-50 high knees
DIAMOND PUSHUPS
LUNGE
BICYCLE
JUMP ROPE