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20 high knees
20 climbers
3 sets | 1 min rest
6
8
1min high knees
as fast as you can
3 sets | 1 min rest
11
12
1min high knees
as fast as you can
3 sets | 1 min rest
16
1min flutter kicks
1 min rest
3 sets
40 high knees
40 climbers
4 sets | 1 min rest
20
25
50 high knees
50 climbers
3 sets | 1 min rest
29
1min flutter kicks
1 min rest
3 sets
28
15
19
23
27
30 high knees
30 climbers
3 sets | 1 min rest
30 high knees
30 climbers
4 sets | 1 min rest
40 high knees
40 climbers
3 sets | 1 min rest
10
14
18
22
26
20 high knees
20 climbers
4 sets | 1 min rest
13
17
21
50 high knees
50 climbers
4 sets | 1 min rest
20 seconds
elbow plank
25 seconds
elbow plank
60 seconds
elbow plank
11
12
16
13
17
21
22
18 reps supermen
2 sets in total
any rest
26
4min 30sec
elbow plank
20
3min 50sec
elbow plank
25
4min 20sec
elbow plank
4 minute
elbow plank
30
29
4min 40sec
elbow plank
3min 30sec
elbow plank
3min 20sec
elbow plank
24
28
2min 30sec
elbow plank
2min 10sec
elbow plank
3 minute
elbow plank
3min 40sec
elbow plank
15
19
23
27
20 reps supermen
2 sets in total
any rest
2 minute
elbow plank
16 reps supermen
2 sets in total
any rest
2min 40sec
elbow plank
1min 40sec
elbow plank
1min 30sec
elbow plank
14
18
45 seconds
elbow plank
10
9
12 reps supermen
2 sets in total
any rest
15 reps supermen
2 sets in total
any rest
1min 45sec
elbow plank
10 reps supermen
2 sets in total
any rest
30 seconds
elbow plank
1min 10sec
elbow plank
25 reps supermen
2 sets in total
any rest
5 minute
elbow plank
2
40 side lunges
30sec side splits
40 side lunges
35sec side splits
7
60 side lunges
50sec side splits
11
12
80 side lunges
1m20s side splits
16
20 bridges
3 sets in total
27
160 side lunges
3m20s side splits
20
25
160 side lunges
3m10s side splits
20 bridges
5 sets in total
30
29
25 bridges
4 sets in total
20 bridges
4 sets in total
24
28
15
19
23
80 side lunges
1m10s side splits
80 side lunges
1minside splits
10
14
18
22
26
10 bridges
4 sets in total
10 bridges
5 sets in total
60 side lunges
45sec side splits
10 bridges
3 sets in total
13
17
21
40 side lunges
40sec side splits
60 side lunges
55sec side splits
1 min skips
1 min rest
3 sets in total
6
4 min in total
throughout
the day
7
1 min skips
1 min rest
3 sets in total
11
12
1 min skips
1 min rest
4 sets in total
16
1 min skips
1 min rest
4 sets in total
21
22
1 min skips
1 min rest
4 sets in total
26
27
1 min skips
1 min rest
5 sets in total
10 min in total
throughout
the day
one workout
1 min skips
1 min rest
4 sets in total
4 min skips
non-stop
800 skips
one workout
30
29
4 min skips
non-stop
600 skips
25
24
28
one workout
1 min skips
1 min rest
4 sets in total
3 min skips
non-stop
8 min in total
throughout
the day
450 skips
20
19
23
one workout
1 min skips
1 min rest
4 sets in total
3 min skips
non-stop
6 min in total
throughout
the day
400 skips
15
14
18
one workout
1 min skips
1 min rest
3 sets in total
2 min skips
non-stop
6 min in total
throughout
the day
200 skips
10
13
17
1 min skips
1 min rest
3 sets in total
2 min skips
non-stop
4 min in total
throughout
the day
1 min skips
1 min rest
5 sets in total
1000 skips
one workout
40 turning kicks
40 side kicks
in total
one workout
11
80
8 balance kicks
side & turning both
17
21
22
100
27
160 turning kicks
160 side kicks
in total
one workout
100
25
160 side kicks
switch legs halfway
14 balance kicks
side & turning both
in total
one workout
each leg,
no putting
your foot down
30
29
40 turning kicks
40 side kicks
2 minute rest
3 sets in total
each leg,
no putting
your foot down
in total
one workout
24
28
12 balance kicks
side & turning both
in total
one workout
26
23
in total
one workout
20
19
160 side kicks
switch legs halfway
in total
one workout
each leg,
no putting
your foot down
40 turning kicks
40 side kicks
2 minute rest
2 sets in total
in total
one workout
80
10 balance kicks
side & turning both
in total
one workout
15
14
18
80 turning kicks
switch legs halfway
40 turning kicks
40 side kicks
2 minute rest
2 sets in total
each leg,
no putting
your foot down
10
13
each leg,
no putting
your foot down
each leg,
no putting
your foot down
40
4 balance kicks
side & turning both
6 balance kicks
side & turning both
12
16
20 turning kicks
20 side kicks
2 minute rest
2 sets in total
60
40 turning kicks
switch legs halfway
2 minutes rest
2 sets in total
16 balance kicks
side & turning both
each leg,
no putting
your foot down
in total
one workout
100
squats
6
20
40
150
squats
push-ups
11
12
170
squats
16
70
push-ups
240
squats
80
27
90
push-ups
280
squats
20
squats
250
squats
25
100
260
squats
90
push-ups
30
29
push-ups
80
push-ups
230
24
28
200
squats
60
push-ups
70
push-ups
push-ups
push-ups
15
19
23
50
160
squats
180
squats
220
squats
10
14
18
22
26
50
push-ups
60
push-ups
140
squats
40
push-ups
9
13
17
21
120
squats
push-ups
300
squats
100
push-ups
40
6 bicep curls
6 push-ups
3 sets | 2 min rest
6
48
8
8 bicep curls
8 push-ups
3 sets | 2 min rest
chest expansions
in total for the day
11
12
8 bicep curls
8 push-ups
5 sets | 2 min rest
16
18
chest expansions
in total for the day
22
26
27
80
chest expansions
in total for the day
12 bicep curls
12 push-ups
5 sets | 2 min rest
chest expansions
in total for the day
chest expansions
in total for the day
14 bicep curls
14 push-ups
3 sets | 2 min rest
76
chest expansions
in total for the day
30
29
84
68
25
24
28
14 bicep curls
14 push-ups
4 sets | 2 min rest
20
12 bicep curls
12 push-ups
3 sets | 2 min rest
chest expansions
in total for the day
chest expansions
in total for the day
10 bicep curls
10 push-ups
4 sets | 2 min rest
chest expansions
in total for the day
64
72
12 bicep curls
12 push-ups
4 sets | 2 min rest
chest expansions
in total for the day
56
19
23
52
15
14
10 bicep curls
10 push-ups
3 sets | 2 min rest
10 bicep curls
10 push-ups
5 sets | 2 min rest
10
8 bicep curls
8 push-ups
4 sets | 2 min rest
chest expansions
in total for the day
chest expansions
in total for the day
60
chest expansions
in total for the day
50
54
6 bicep curls
6 push-ups
5 sets | 2 min rest
44
13
17
21
6 bicep curls
6 push-ups
4 sets | 2 min rest
chest expansions
in total for the day
14 bicep curls
14 push-ups
5 sets | 2 min rest
88
chest expansions
in total for the day