- 1. Jump Squat + Flex with Unlimited
- 2. Burpees
- 3. Front Plank cross raising
- 4. Standing training with Unlimited
- REPEAT EXERCISE
- MINI BREAK
- 5. Alternating Jump Lunge holding Unlimited
- 6. Energic punches
- REPEAT EXCERCISE
- MINI BREAK
- 7. Narrow Triceps Push Ups
- 8. Standing training with Unlimited UP
- REPEAT EXERCISE
1. Jump Squat + Flex with Unlimited
40 segundos de repeticiones + 20 segundos de descanso
- Stable initial position : knees slightly bent , back straight and butt slightly backwards
- Hold the Unlimited with both hands near your chest
- Performs full squat with extension arms
- Return to the starting position and perform a vertical jump holding the unlimited against your chest.
- As you fall, slightly bend your knees to cushion the impact.
- Go back to the initial position and repeat.
- The movement should be complete, correct and dynamic.
- Inhale in the starting position, exhale when you are performing the movement.
WATCH DEMO
2. Burpees
40 seconds of repeating + 20 seconds break
WATCH DEMO
3. Front Plank Cross Raising
40 seconds of repeating + 20 seconds break
- To the simple front plank added an alternating abdominal crunch.
- Bringing your knee to the arm on the opposite side in a controlled and slow movement until the end.
- Return to the starting position and repeat to the other side.
- Inhale in starting position and exhale when you make the shrinkage.
WATCH DEMO
4. Standing training with Unlimited
Second Round
Do these four exercises again, doing 40 seconds of repeating each exercise and 20 seconds rest in between: 1. Jump Squat + Flex with Unlimited 2. Burpees 3. Front Plank cross raising 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!
5. Alternating Jump Lunge holding Unlimited
20 seconds of repeating + 10 seconds
WATCH DEMO
6. Energetic Punches
20 seconds of repeating + 10 seconds break
1. Stable Initial Position.
2. Extend your arms forward while you are holding the Unlimited meanwhile twist your wrists until the horizontal position.
3. Collect the Unlimited doing the opposite movement.
4. The movement has to be ballistic in the inbound and outbound.
5. Breathe controlled and coordinated because of the anaerobic movement.
WATCH DEMO
Second Round
7. Narrow Triceps Push Ups
20 seconds of repeating + 10 seconds break
- Put your feet together on a raised surface with your butt slightly raised and your back straight.
- Your hands should be open to a width slightly less than your shoulders.
- Rotate your elbows backwards near to the chest.
- Go down bending your arms throwing your weight forward. Your shoulders should slightly overcome your hands .
- Your chest go down while your butt is raised and your back straight.
- Inhale when lowering, expires when climbing.
WATCH DEMO
8. Standing training with Unlimited UP
Second round