1. Stable initial position : knees slightly bent , back straight and butt slightly backwards
2. Hold the Unlimited with both hands near your chest
3. Performs full squat with extension arms
4. Return to the starting position and perform a vertical jump holding the unlimited against your chest.
5. As you fall, slightly bend your knees to cushion the impact.
6. Go back to the initial position and repeat.
7. The movement should be complete, correct and dynamic.
8. Inhale in the starting position, exhale when you are performing the movement.

1. This exercise consists of different phases.
2. Start from the stable initial position.
3. Without moving your feet, put your hands on both sides leaving the knees inside your arms.
4. Do a small boost to extend your legs completely, staying in the initial push-up position.
5. Do a pure bend.
6. Take a boost again unlike the earlier one to collect our knees completely, staying in the initial push-up position.
7. From there, make a vertical jump raising your hands above our heads.
8. We receive the jump cushioning the fall  and repeat the exercise again.

1. To the simple front plank  added an alternating abdominal crunch.
2. Bringing your knee to the arm on the opposite side in a controlled and slow movement until the end.
3. Return to the starting position and repeat to the other side.
4. Inhale in starting position and exhale when you make the shrinkage.

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!

1. Hold the Unlimited with both hands in a vertical way near your chest in stable initial position.
2. It is a dynamic jump exercise so each repetition will be accompanied by a jump to switch legs.
3. Performing a jump, do a front stride bending the knee back without touching the ground in a purely vertical motion.
4. Change leg again made another jump.
5. Body straight ahead. Your knee does not exceed the front foot.
6. Breathe controlled  and coordinated because of the anaerobic  movement.

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.

Repeat these two exercises again, doing 20 seconds per exercise and 20 seconds break:

5. Alternating Jump Lunge holding Unlimited

6. Energetic punches

Once you had finished the second round, you can do a small break of 10-20 seconds where you can hydrate.

You are almost there!

1. Put your feet together on a raised surface with your butt slightly raised and your back straight.
2. Your hands should be open to a width slightly less than your shoulders.
3. Rotate your elbows backwards near to the chest.
4. Go down bending your arms throwing your weight forward. Your shoulders should slightly overcome your hands .
5. Your chest go down while your butt is raised and your back straight.
6. Inhale when lowering, expires when climbing.

Repeat the last two exercises, 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 second round, you will have finished the 12 minutes workout for today

You are the best!