Dia

Rept.
1 Check Rept.
2 CheckRept.
3
Ejercicio 20 Sumo Squats
20 Legs Raisies
15 Burpees
30 Jumping Jacks
30 Crunches
15 Russian Twists
15 Push-ups
15 Tricpes dips
20 Sumo Squats
15 Mountain Climbers
15 Shoulder press (1kg)
15 Walking Lunges
15 Burpees
30 Seconds Planks
50 Crunches
Rept.
8 Check Rept.
9 CheckRept.
10
20 Lunges
60 Jumping Jacks
30 Minutos
50 Standing Calve Raises
20 Sit-ups
Cardio
50 Crunches
20 Comandos
20 Legs Raisies
30 Squats
15 Burpees
30 Sec Planks
Rept.
15 Check Rept.
16 CheckRept.
17
20 Mountain Climbers
15 Burpees
20 High Knees
30 Glute Bridge
20 Kick Backs
20 Spiderman Climbers
30 Sumo Squats
50 Jumping Jacks
12 Jump Lunges
30 Kick Backs
30 Russian Twists
20 Donkey Kickbacks
20 Legs Raisies
10 Push-ups
30 Bicycle Crunch
Rept.
22 Check Rept.
23 CheckRept.
24
20 Sumo Squats
20 Legs Raisies
15 Burpees
30 Jumping Jacks
30 Crunches
15 Russian Twists
15 Push-ups
15 Tricpes dips
20 Sumo Squats
15 Mountain Climbers
15 Shoulder press (1kg)
15 Walking Lunges
15 Burpees
30 Seconds Planks
50 Crunches
Rept.
29 Check Rept.
30 Check
20 Sumo Squats
20 Legs Raisies
30 Jumping Jacks
30 Crunches
15 Push-ups
15 Tricpes dips
15 Mountain Climbers
15 Shoulder press (1kg)
15 Burpees
30 Seconds Planks

CheckRept.
4 CheckRept.
5 CheckRept.
6
20 V-Sits
30 Ab Bike
100 Jumping Jacks
30 Hip-Thrust
20 Mountain Climbers
30 Leg Extension
20 Lateral Raises (1 kg)
15 Burpees
30 Calf Raises
20 Kick Backs
20 Tricpes Dips
30 Legs Raises
20 Squats
20 Leg Raises
50 Crunches
CheckRept.
11 CheckRept.
12 CheckRept.
13
50 Scissor Kicks
20 Lunges
20 Tricpes Dips
20 Spider push-ups (10+10)
30 Legs Raisies
15 Shoulder press (1kg)
30 Split Squats
20 Mountain Climbers
10 Push-ups
30 Jumping Jacks
25 Jump Squats
25 Legs Raisies
2 min. Skip Rope
30 Sec Planks
50 Crunches
CheckRept.
18 CheckRept.
19 CheckRept.
20
12 Push-ups
30 Ab Bike
100 Jumping Jacks
an Climbers
15 Burpees
20 Mountain Climbers
30 Leg Extension
20 Lateral Raises (1 kg)
15 Burpees
30 Calf Raises
Kickbacks
20 Kick Backs
20 Tricpes Dips
30 Legs Raises
20 Squats
20 Leg Raises
50 Crunches
CheckRept.
25 CheckRept.
26 CheckRept.
27
20 V-Sits
30 Ab Bike
100 Jumping Jacks
30 Hip-Thrust
20 Mountain Climbers
30 Leg Extension
20 Lateral Raises (1 kg)
15 Burpees
30 Calf Raises
20 Kick Backs
20 Tricpes Dips
30 Legs Raises
20 Squats
20 Leg Raises
50 Crunches

CheckRept.
7 Check
20 Bent Leg Sit-ups
30 Donkey Kickbacks
30 Bridges
50 Jumping Jacks
20 Jump Squats
CheckRept.
14 Check
1 Min Wall Sit
er press (1kg)
30 Squats
20 Sit-ups
10 Push-ups
50 Jumping Jacks
CheckRept.
21 Check
20 Bent Leg Sit-ups
30 Donkey Kickbacks
30 Bridges
50 Jumping Jacks
20 Jump Squats
CheckRept.
28 Check
20 Bent Leg Sit-ups
30 Donkey Kickbacks
30 Bridges
50 Jumping Jacks
20 Jump Squats

Dia
Rept.
1 Check Rept.
2 CheckRept.
3
Ejercicio 20 Mountain Climbers
50 Standing Calve Raise
15 Burpees
10 Push-ups
30 High Knees
15 Russian Twists
30 Leg Raises
30 Glute Bridge
20 Sumo Squats
20 Sumo Squats
20 Walking Lunges
15 Walking Lunges
1 min Wall Sit
25 Sit-ups
50 Crunches
Rept.
8 Check Rept.
9 CheckRept.
10
20 Sumo Squats
20 Legs Raisies
15 Burpees
30 Jumping Jacks
30 Crunches
15 Russian Twists
15 Push-ups
15 Tricpes dips
20 Sumo Squats
15 Mountain Climbers
15 Shoulder press (1kg)
15 Walking Lunges
15 Burpees
30 Seconds Planks
50 Crunches
Rept.
15 Check Rept.
16 CheckRept.
17
20 Sumo Squats
20 Legs Raisies
15 Burpees
30 Jumping Jacks
30 Crunches
15 Russian Twists
15 Push-ups
15 Tricpes dips
20 Sumo Squats
15 Mountain Climbers
15 Shoulder press (1kg)
15 Walking Lunges
15 Burpees
30 Seconds Planks
50 Crunches
Rept.
22 Check Rept.
23 CheckRept.
24
20 Sumo Squats
20 Legs Raisies
15 Burpees
30 Jumping Jacks
30 Crunches
15 Russian Twists
15 Push-ups
15 Tricpes dips
20 Sumo Squats
15 Mountain Climbers
15 Shoulder press (1kg)
15 Walking Lunges
15 Burpees
30 Seconds Planks
50 Crunches
Rept.
29 Check Rept.
30 Check
20 Sumo Squats
20 Legs Raisies
30 Jumping Jacks
30 Crunches
15 Push-ups
15 Tricpes dips
15 Mountain Climbers
15 Shoulder press (1kg)
15 Burpees
30 Seconds Planks

CheckRept.
20 V-Sits
30 Hip-Thrust
20 Lateral Raises
20 Kick Backs
20 Squats
CheckRept.
20 V-Sits
30 Hip-Thrust
20 Lateral Raises
20 Kick Backs
20 Squats
CheckRept.
20 V-Sits
30 Hip-Thrust
20 Lateral Raises
20 Kick Backs
20 Squats
CheckRept.
20 V-Sits
30 Hip-Thrust
20 Lateral Raises
20 Kick Backs
20 Squats

4 CheckRept.
5 CheckRept.
6 Check
30 Ab Bike
100 Jumping Jacks
20 Mountain Climbers
30 Leg Extension
(1 kg)
15 Burpees
30 Calf Raises
20 Tricpes Dips
30 Legs Raises
20 Leg Raises
50 Crunches
11 CheckRept.
12 CheckRept.
13 Check
30 Ab Bike
100 Jumping Jacks
20 Mountain Climbers
30 Leg Extension
(1 kg)
15 Burpees
30 Calf Raises
20 Tricpes Dips
30 Legs Raises
20 Leg Raises
50 Crunches
18 CheckRept.
19 CheckRept.
20 Check
30 Ab Bike
100 Jumping Jacks
20 Mountain Climbers
30 Leg Extension
(1 kg)
15 Burpees
30 Calf Raises
20 Tricpes Dips
30 Legs Raises
20 Leg Raises
50 Crunches
25 CheckRept.
26 CheckRept.
27 Check
30 Ab Bike
100 Jumping Jacks
20 Mountain Climbers
30 Leg Extension
(1 kg)
15 Burpees
30 Calf Raises
20 Tricpes Dips
30 Legs Raises
20 Leg Raises
50 Crunches

Rept.
7 Check
20 Bent Leg Sit-ups
30 Donkey Kickbacks
30 Bridges
50 Jumping Jacks
20 Jump Squats
Rept.
14 Check
20 Bent Leg Sit-ups
30 Donkey Kickbacks
30 Bridges
50 Jumping Jacks
20 Jump Squats
Rept.
21 Check
20 Bent Leg Sit-ups
30 Donkey Kickbacks
30 Bridges
50 Jumping Jacks
20 Jump Squats
Rept.
28 Check
20 Bent Leg Sit-ups
30 Donkey Kickbacks
30 Bridges
50 Jumping Jacks
20 Jump Squats