1. Stable initial position: knees slightly bent, back straight and butt slightly backwards.
2. Hold the Unlimited with both hands on vertical position near your chest.
3. Take a boost and jump from the squat position.
4. When you fall, slightly bend your knees in order to cushion the impact.
5. Go back to the initial position and repeat the movement.
6. Inhale while you go down; exhale while you jump.

1. Add an alternate abdominal crunch to the simple bending with legs extended.
2. While you do the push-up, approach your knee to your elbow without touching it.
3. The movement must be marked, slow and you must feel that your abs are working.
4. Go back to the initial position and repeat with the other knee.
5. Inhale when you are in the initial position and exhale while you do the movement.

1. Simple front plank with your legs extended and we add an alternate abdominal crunch.
2. Bring your knee to your same side arm doing a controlled and slow movement up to the end.
3. Return to the initial position and repeat with the other knee.
4. Inhale when you are in the initial position and exhale while you do the movement.

Do these four exercises again, doing 40 seconds of repeating each exercise and 20 seconds rest in between:

1. Jump squat holding Unlimited

2. Push Ups raising leg

3. Front plank raising leg

4. Standing training with Unlimited

Once you have finished second round, you will have a small break of 10-20 seconds in which you must hydrate yourself.

Keep going!

1. Hold the Unlimited with both hands vertically, sticking it to your chest.
2. Take a front stride carrying your back knee nearly to the floor. Your joints must form a 90 degree angle.
3. While you are doing the movement, extend your arms rotating your wrists until you leave the Unlimited up to your chin.
4. Bring the Unlimited to your chest and extend your arms upwards.
5. Push yourself with your front leg to go back to the initial position.
6. Repeat the movement with the other leg.
7. The movement must be coordinated and dynamic.
8. Inhale when you are at the initial position and exhale while you do the movement.

1. Stable initial position

2. Stretch your arms forward vigorously holding the Unlimited while you turn your wrists up to horizontal position.

3. Bring the Unlimited back doing the opposite movement.

4. The movement must be energetic when you move forward and backward.

5. Control and coordinate your breath.

Repeat the exercises one more time, repeating each exercise during 20 seconds and 10 seconds break in between:

5. Dynamic lunge + flex with Unlimited

6. Energetic punches

Once you have finished the second round, you will have time to take a small break of 10-20 seconds in which you must hydrate.

Almost there!

1. Place your tiptoes, take your butt up and keep your back straight.
2. Open your hands up to a width slightly less than your shoulders.
3. Rotate your elbows back sticking them to your body.
4. Move down flexing your arms and placing your weight forward. Your shoulders must overcome your hands slightly.
5. Your chest must go down while your butt stays up and your back, straight.

Repeat these two exercises again, repeating each exercise during 20 seconds and taking 10 seconds break in between:

7. Narrow Triceps push-ups

8. Standing training with Unlimited up

Once you have finished the last round, you will have finished the 12 minutes workout for today.

Congratulations!