Workout Martina on Thursday

Legs Ecercise Repeats

Warm up Jumping Jacks
3 min

Predator Jacks
3 min

Star Jacks 3 min

Leg Squat with donkey kick 12 repeats per page / 4 Sets without break
Leg Knee lift Repeater 12 repeats per page / 4 Sets without break
Leg 2 Side Step Squat 1 min break with marsh 10 sec / 4 Sets
Leg Lunges with side kick 12 repeats per page / 4 Sets without break
Leg Squat with hold deep and pulsate 12 repeats / 4 Sets / break 10-20 sec
3 times and jump
Leg Curtsy Lunges and pick it up 1 min break with marsh 10 sec / 4 Sets
Leg Bulgarian Split Squat and Jump 12 repeats per page / 4 Sets without break
Butt Fire hydrant 12 repeats per page / 4 Sets without break
Butt Leg Lift 12 repeats per page / 4 Sets without break
Calf Calf Raises 12 repeats per page / 4 Sets without break
Back and Abs Plank 3x60 sec
Back and Side Abs Side Plank 3x60 sec
What you will Abdominal but it has to hurt and then stell a few
Squat with donkey kick

make all Sets per page

But begin to train one Leg with 12 repeats

then the another Leg with 12 repeats

then the another ……..

and after you make all Sets Finished

make a

Break 30-60 sec but marsh

when you Finished

all sets

Knee lift Repeater

But begin to train

one Leg with 12 repeats

then the another Leg with

12 repeats

then the another ……..

Break 30-60 sec

when you Finished all sets

but marsh
Take the knee higher
on this pic is not high enough
2 Side Step Squat

one step then a squat

another step then a

squat another direction

1min is one Set

Break per set 10sec

Break 30-60 sec

when you Finished all sets

but marsh

Lunges with side kick

But begin to train

one Leg with 12 repeats

then the another Leg with

12 repeats

then the another ……..

Break 30-60 sec

when you Finished all sets

but marsh

 Pulsate 3 Times
and then jump

Squat with hold deep

and pulsate 3 times and jump
Break between

sentences

is 10-20 sec per Set

Break 30 - 60 sec

when you Finished

all sets

Curtsy Lunges and pick it up

i send a video of this

Break between

sentences

is 10-20 sec per Set

Break 30 - 60 sec

when you Finished

all sets

Bulgarian Split Squat

and Jump
But begin to train

one Leg with 12 repeats

then the another Leg with

12 repeats

then the another …….

Break 30-60 sec

when you Finished all sets

but marsh

Fire hydrant

But begin to train

one Leg with 12 repeats

then the another Leg with

12 repeats

then the another …….

Break 30-60 sec

when you Finished all sets

but marsh

Leg Lift

But begin to train

one Leg with 12 repeats

then the another Leg with

12 repeats

then the another …….

Break 30-60 sec

when you Finished all sets

but marsh

Calf Raises

But begin to train

one Leg with 12 repeats

then the another Leg with

12 repeats

then the another …….

Break 30-60 sec

when you Finished all sets

but marsh

Plank

3x60 sec

Break per set

30sec

Side Plank

3x60

Break per set

30 sec

Jumping Jacks

Predator Jacks
Star Jacks