mYCARDIO RRM © darebee.com complete bonus go Me wy 1 minute rest between sets v Textra set of the circuit Part! Power Run 30 high knees jump knee-tuck repeat 6 times, non-stop Bonus Go (right after) 60 high knees non-stop Part Il Circuit Levell 3sets Level ll 5 sets Level lll 7 sets 2 minutes rest between sets 20 armscissors 20 jumping jacks 20 raised arm circlesCARDIO complete bonus go 2 20 push-ups each set © darebee.com Textra set of circuit prime Part! Circuit Prime 40 march steps 20 high knees 5 sels, non-stop Bonus go, right after: 60 high knees non-stop Levell 3 sets Levelll 4sets Levellll 5 sets Part Il Upper Body | 2 minutes rest between sets AK ig q te ‘ to failure push-ups 10-count push-up plank 40 punches 7 oY A= B a (224 ply eK < 20-count elbow plank 20-Count raised leg plank =. 20-COUunt side plankCARDIO wy minute rest between sets yy extra set of ab routine © darebee.com Ly extra set of the hopper Part! Hopper 30 hop side-to-side 30 half jacks 6 sets, non-stop Level! 3sets Levelll 4 sets Levellll 5 sets Part ll Abs | 2 minutes rest between sets 10 back extensions 10 back stretches 10 climbersCARDIO [Fo wy in one go (no breaks) yy in one go, one side at atime © darebee.com 100 side leg raises split into manageable sets throughout the dayCARDIO wy extra set of the circuit R | M 4 double all high knees © darebee.com ‘WP 1 minute rest between sets Levell 3sets Levelll 5 sets Levellll 7 sets 2 minutes rest between sets Circuit 10 push-ups st oh 10 plank jacks 20 punches 20 high knees 10 plank rotations 20 punchesCARDIO complete bonus go double push-ups © darebee.com 1& lin one workout Part! Circuit Prime 30 march steps 30 high knees 8 sets, non-stop Bonus go, right after: 60 high knees non-stop Levell 3sets Levelll 4sets Levellll 5 sets Part ll Unper Body | 2 minutes rest between sets AO arm scissors 5 push-ups AO raised arm circlesCARDIO wy ‘minute rest between sets yy Textra set of ab routine © darebee.com Ly extra set of the hopper Part! Hopper 30 hop side-to-side 30 half jacks 8 sels, non-stop Level! 3sets Levelll 4 sets Levellll 5 sets Part ll Abs | 2 minutes rest between sets , J ay ye er 9 QS SS 20 flutter kicks 20 leg raises 20 imotitied scissors Z ie R ee wc a ve 10 raised leg hold 10 halt wipers 10 back extensionsCARDIO [Fo wy in one go (no breaks ) WD 150 jacks instead of 100 © darebee.com 100 jumping jacks split into manageable sets throughout the dayLy not 5 but 10 push-ups ‘® extra set of power run yy complete bonus go © darebee.com Part! Power Run 30 high knees 5 push-ups Tepeat 10 times, non-stop Bonus Go (right after) 60 high knees non-stop Once the sequence is complete, change legs Part ll Tendon Strength | and repeat it again. Keep your leg off the floor throughout the sequence. No sets - all levels. 20 leg raises 20 side-to-side moves 20-count hold Pits RC. Sy, ce Se Ore 20 side leg raises 20 raised leg swings 20-count holdCARDIO wy extra set of the circuit yy double basic burnees © darebee.com ‘WD minute rest between sets Levell 3 sets Levelll 5 sets Level lll 7 sets 2 minutes rest between sets oy “Ek 10 basic burnees 20 raised arm circles Circuit ER 20 jumping jacks 10 basic burpees 20 raised arm circles AV paca | WD push-up intobackextension + — 10-COUNT back extension holdCARDIO [Fo complete bonus go 2 20 push-ups each set © darebee.com Part! Circuit Prime 30 march steps 30 high knees 10 sets, non-stop Bonus go, right after: 2 minute high knees non-stop Levell 3sets Levelll 4sets Levellll 5 sets Part Il Upper Body | 2 minutes rest between sets eS to failure push-ups 40 punches 5 close grip push-uns em AO punches 5 wide grip push-ups 40 punches aeCARDIO wy Textra set of the circuit yy non-stop basic burpees © darebee.com ‘WD 1 minute rest between sets Part | Accelerator 30 march steps 30 butt kicks 30 high knees 8 sets | non-stop Part Il Circuit Levell 3sets Levelll 4sets Level Ill 5 sets 2 minutes rest between sets KP _ iY wt 4 20-countptank hold 5K 20 basic burpees 20-count plank hold 20 climbersCARDIO complete bonus go 2 20 push-ups each set © darebee.com extra set of circuit prime Part! Circuit Prime 30 march steps 30 high knees 10 sets, non-stop Bonus go. right after: 60 knees non-stop Level! 3sets Levelll 4 sets Level lll 5 sets Part Il Upper Body | 2 minutes rest between sets ge OK 10-count plank to failure push-ups eng 20-count elbow plank 20-count raised leg plank © 20-COUNT side plankCARDIO © finish with 30 push-ups yy double leg raises © darebee.com Ly extra set of the hopper Part! Hopper 30 hop side-to-side 30 half jacks 10 sets, non-stop Part Il Tendon Strength Once the sequence is complete, change legs and repeat it again. Keep your leg off the floor throughout the sequence. No sets - all levels. fas Aa 30 side-to-side moves 30-count hola 80 side leg raises 30 raised leg swings 30-Count holdCARDIO [Po wy in one go (no breaks) yy extra minute (4 in total) © darebee.com 3 minute elbow plank split into manageable sets throughout the dayCARDIO wy Textra set of the circuit yy 3 combos each ‘WD minute rest between sets © darebee.com Levell 3 sets Levelll 5 sets Level Ill 7 sets Circuit 2 minutes rest between sets 2combos LAS) < 30 high knees PX ad " I [Ay 2combos sh fe py fl | A | 30 jumping jacks 30 step jacks Vo oN ar \R) 2combos o a i i a ob 30 hops on the spot 3D side-to-side stepsCARDIO wy 1 minute rest between sets yy T extra set of the circuit © darebee.com Ly complete bonus go Part! Power Run 30 high knees 2 jump knee-tuck Tepeat 15 times, non-stop Bonus Go (right after) 60 high knees non-stop Level! 3 sets Levelll 5 sets Part il Upper Body | 2 minutes rest between sets 40 punches AO overhead punches 10 push-ups 10-count push-up plank AO raised arm circlesCARDIO T wy complete bonus go R | M 4 A minute sprints © darebee.com ‘WD textra set of circuit prime Part! Circuit Prime 30 march steps 30 butt kicks Il sets, non-stop Bonus go, right after: 60 butt kicks non-stop Part Il Sprints Set a timer and continue with the sequence until the time is up. Can be done from point A to point B. O 5 squat hops 10 high knees levell 1 minute ‘jump squat Level ll 2 minutes 10 high knees Level Ill 3 minutes non-stopCARDIO [Po wy in one go (no breaks ) yy 250 jacks instead of 200 © darebee.com 200 jumping jacks split into manageable sets throughout the dayCARDIO wy Textra set of the circuit yy double all punches © darebee.com ‘WD 1 minute rest between sets Circuit Levell 3 sets Levelll 5 sets Level lll 7 sets 2 minutes rest between sets 5 push-ups wa 5 close grip push-ups 40 punches ra PALL oe 40 high knees 5 wide grip push-ups 40 punchesCARDIO complete bonus go make it 60 leg raises © darebee.com 1 & lin one workout Part! Circuit Prime 20 march steps 40 high knees 12 sets, non-stop Bonus go, right after: 60 high knees non-stop Part Il Tendon Strength Once the sequence is complete, change legs and repeat it again. Keep your leg off the floor throughout the sequence. No sets - all levels. KS AD leg raises AO side-to-side moves 40-count hold AS > Sr Go P<) By 40 40 side leg raises 40 raised leg swings 40-count holdCARDIO wy minute rest between sets yy extra set of ab routine © darebee.com Ly extra set of the hopper Part! Hopper 30 hop side-to-side 30 half jacks 13 sels, non-stop Level! 3sets Levelll 4 sets Levellll 5 sets Part ll Abs | 2 minutes rest between sets sit-up punches sitting punches reverse crunches 20 hi 20 siti hi 20 fi A . %S \ a yrY GS a SE Toa Se DEX 10 dead bugs 10 back extensions 10 back stretchesCARDIO [Po ® inone workout yy in one go (no breaks ) © darebee.com 3 minutes high knees split into manageable sets throughout the day‘I minute rest between sets extra set of the circuit non-stop basic burpees © darebee.com Part | Accelerator 30 march steps 30 butt kicks 30 high knees 10 sets | non-stop are] Levell 3sets Levelll 4 sets Level lil 5 sets Part Il Circuit | 2 minutes rest between sets ih 20 raised arm circles 20 basic burpees 20 jumping jacks 20 arm scissorsCARDIO wy complete bonus go yy 2 20 push-ups each set © darebee.com ‘WP | &llinone workout Part! Circuit Prime 20 march steps 40 high knees 13 sets, non-stop Bonus go, right after: 80 high knees non-stop 2 minutes rest between sets 10-count plank to failure push-ups 60 punches eng 20-count elbow plank 20-count raised leg plank © 20-COUNT side plank Part Il Upper Body - Levell 3sets Levelll 4sets Levellll 5 setsCARDIO wy ‘I minute rest between sets yy lextra set of ab routine © darebee.com Ly extra set of the hopper Part! Hopper 30 hop side-to-side 30 half jacks 15 sels, non-stop Level! 3sets Levelll 4 sets Levellll 5 sets Part ll Abs | 2 minutes rest between sets sit-up punches sitting punches reverse crunches 20 hi 20 siti hi 20 fi A . %S \ a yrY GS a SE Toa Se DEX 10 dead bugs 10 back extensions 10 back stretchesCARDIO [Po wy in one go (no breaks ) yy 50 push-ups © darebee.com 40 push-ups split into manageable sets throughout the dayCARDIO wy extra set of the circuit yy double all knee-to-elbow © darebee.com ‘WH minute rest between sets Circuit Levell 3sets Levelll 5 sets Level Ill 7 sets ircut 2 minutes rest between sets 20 jumping jacks 4 knee-to-elbow 20 jumping jacks 4 knee-to-elbow 20 jumping jacks 4 knee-to-elbow 20 jumping jacks 4 knee-to-elbow 20 jumping jacks 4 knee-to-elbowCARDIO T wy complete bonus go R | M 4 5 minute sprints © darebee.com ‘WD textra set of circuit prime Part! Circuit Prime 30 march steps 30 butt kicks 15 sets, non-stop Bonus go, right after: 60 butt kicks non-stop Part Il Sprints Set a timer and continue with the sequence until the time is up. Can be done from point A to point B. O 1push-up 20 high knees levell 2 minutes I squat level ll 3 minutes 20 high knees Level lll 4 minutes non-stopvisual workouts and fitness programs at DAREBEE | darebee.com This project is supported exclusively via donations and every dollar makes a difference. Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this project's future. donate $1 and help to keep this project up PayPal [visa ae Pre) + other options