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Cardio Strenght Modul
Cardio Strenght Modul
MODULE
Dynamic Warm Up WEEK 1
20 Jumping Jack DAY 1
30s Chest Stretch Left
30s Chest Stretch Right
30s Hip Stretcht Right
30s Hip Stretcht Left
30s Toes Reach
10 Knee Wipers
10 Reverse Lunges
Drill
10 Strict pullups
10 Straight Deep Bar
10 Toes To Bar
10 Archer Pushups
10 Pistol Squats
2x Metis
Nemesis
Kerberos
Interval
6 Rounds
10 Squat Jumps
5 Single Leg Hip Raises Right
5 Single Leg Hip Raises Left
20s Full Plank
30s Rest
50 Burpees
2/5 Minotauros
Drill
8 Sphinx Pushups
20 Burpee Squat Jumps
28 Supermen
20 Diamond Pushups
8 Chest To Bar Pullups
2x Athena
25 Leg Wiper
Drill
10 Chest to Bar Pullups
Interval
5 Rounds
15s Pullups Hold
15 Side Plank Twist Left Active Cool Down
15 Side Plank Twist Right 30s World's Greatest Stretch Left
10 Plank Switches 30s World's Greatest Stretch Right
30s Rest 30s Pancake Stretch
30s Toes Reach
2/6 Kentauros 60s Deep Squat Hold
25 Leg Wipers 30s Shoulder Stretch Left
30s Shoulder Stretch Right
30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 2
50 Skipping Jumps DAY 2
50 Jumping Jack
10 Sprawl
10 Squat Reverse Lunges
10 Windmill Forward
10 Knee Kick Left
10 Knee Kick Right
15 Plank Knees to Elbow
10 Diving Pushups
Interval
5 Rounds
20 Supermen
15 Side Plank Crunches Left
15 Side Plank Crunches Right
10 Single Leg Hip Raises Left
10 Single Leg Hip Raises Right
10s Rest
Prometheus
25 Froggers
Drill
10 Chest to Bar Pullups
Demeter
20 Jackknives
2x Styx
25 High Side Plank Twist Left
25 High Side Plank Twist Right
Interval
5 Rounds
5 Clapping Pullups
20 Leg Raises Active Cool Down
20 Mountain Climbers 30s World's Greatest Stretch Left
5 Burpee Squat Jumps 30s World's Greatest Stretch Right
60s Rest 30s Pancake Stretch
30s Toes Reach
3x Metis 60s Deep Squat Hold
30s Shoulder Stretch Left
Kerberos 30s Shoulder Stretch Right
30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 3
50 Skipping Jumps DAY 2
50 Jumping Jack
10 Sprawl
10 Squat Reverse Lunges
10 Windmill Forward
10 Knee Kick Left
10 Knee Kick Right
15 Plank Knees to Elbow
10 Diving Pushups
Drill
20 Ground Twist
10 Squat Pistol
Interval
6 Rounds
16 Side Lunges
10 Single Leg Hip Raises Left
10 Single Leg Hip Raises Right
12 Leg Raises
8 Squat Jumps
60s Rest
Amazona Active Cool Down
25 Side Plank Twist Left 30s World's Greatest Stretch Left
25 Side Plank Twist Right 30s World's Greatest Stretch Right
30s Pancake Stretch
30s Toes Reach
120s Deep Squat Hold
30s Shoulder Stretch Left
30s Shoulder Stretch Right
30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 3
50 Skipping Jumps DAY 3
50 Jumping Jack
10 Sprawl
10 Squat Reverse Lunges
10 Windmill Forward
10 Knee Kick Left
10 Knee Kick Right
15 Plank Knees to Elbow
10 Diving Pushups
Drill
25 Burpee Squat Jumps
25 Supermen
Interval
6 Rounds
10 Sprawl
30 High Knees
10 Burpees
30 Mountain Climbers
30s Rest
Active Cool Down
3/5 Aphrodite 30s World's Greatest Stretch Left
30s World's Greatest Stretch Right
25 Jackknives 30s Pancake Stretch
30s Toes Reach
120s Deep Squat Hold
30s Shoulder Stretch Left
30s Shoulder Stretch Right
30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 3
50 Skipping Jumps DAY 4
50 Jumping Jacks
10 Burpees
20 Ground Supermen
10 Windmill Backward
10 Windmill Forward
10 Knee Pushups
5 Shoulder Pullups
20 Crunches
1/4 Poseidon
25 High Side Plank Twist Left
25 High Side Plank Twist Right
Drill
10 Toes To Bar
Interval
5 Rounds
10 Pikes
30 Bicycle Crunches
10 Side Dips Right
10 Side Dips Left
60s Plank
30s Rest
2x Demeter
Active Cool Down
50 Burpees
30s Side Stretch Left
30s Side Stretch Right
30s Chest Stretch Left
30s Chest Stretch Right
30s Glutes Stretch Left
30s Glutes Stretch Right
30s Pancake Stretch
30s Toes Reach
Dynamic Warm Up WEEK 4
50 Skipping Jumps DAY 2
50 Jumping Jack
10 Sprawl
10 Squat Reverse Lunges
10 Windmill Forward
10 Knee Kick Left
10 Knee Kick Right
15 Plank Knees to Elbow
10 Diving Pushups
Interval
5 Rounds
30 Side Lunges
20 Side Plank Crunches Left
20 Side Plank Crunches Right
30 Squats
30s Rest
1/4 Venus
50 Squat Jumps
Drill
10 Toes to Bar
Interval
5 Rounds
30 Supermen
60s Plank Hold
10 Single Leg Raises Left
10 Single Leg Raises Right
20 Toe Touch Crunches
30s Rest
Active Cool Down
2/6 Kentauros 30s World's Greatest Stretch Left
25 Jackknives
30s World's Greatest Stretch Right
30s Pancake Stretch
30s Toes Reach
60s Deep Squat Hold
30s Shoulder Stretch Left
30s Shoulder Stretch Right
30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 4
50 Skipping Jumps DAY 4
50 Jumping Jacks
10 Squats
10 Burpees
10 Lunge Rotate
30s Deep Squats
10 Diving Pushups
10 Ground Superman
30s Elbow Plank
10 Pushups
Agon
25 High Side Plank Twist Left
25 High Side Plank Twist Right
Drill
10 Pistol Squats
15 Pikes
Interval
5 Rounds
15 Incline
Pushups
30 Twists
10 Plank Switches
10 Leg Raises
30 Rest Active Cool Down
30s World's Greatest Stretch Left
3/5 Aphrodite 30s World's Greatest Stretch Right
30s Pancake Stretch
30s Toes Reach
60s Deep Squat Hold
30s Shoulder Stretch Left
30s Shoulder Stretch Right
30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 5
50 Skipping Jumps DAY 2
50 Jumping Jack
30 Climbers
10 Side Lunges
30s Deep Squat Hold
10 Supermen
15 Hip Raises
30 Crunches
Drill
30 Supermen
10 Toe Touch Crunches
Interval
5 Rounds
30 Supermen
60s Elbow Plank
10 Single Leg Hip Raises Left
10 Single Leg Hip Raises Right
20 Toe Touch Crunches
30s Rest
2x Metis
2x Styx
50 Burpees
Prometheus
25 Frogger
Drill
10 Archer Pushups
Interval
6 Rounds
4 Strict Pullups
8 Pikes
4 Diamond Pushups Active Cool Down
6 Plank Switches 30s World's Greatest Stretch Left
30s Rest 30s World's Greatest Stretch Right
30s Pancake Stretch
Hades 30s Toes Reach
100 m Sprints 60s Deep Squat Hold
30s Shoulder Stretch Left
30s Shoulder Stretch Right
30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 6
50 Skipping Jumps DAY 2
50 Jumping Jacks
10 Squats
10 Burpees
10 Lunge Rotate
30s Deep Squats
10 Diving Pushups
10 Ground Superman
30s Elbow Plank
10 Pushups
Drill
15 Ground Supermen
8 Pullups
Interval
5 Rounds
20 Reverse Lunges Active Cool Down
15 Heel Raises Right 30s World's Greatest Stretch Left
15 Heel Raises Left
15 Mod. Side Plank Crunches
30s World's Greatest Stretch Right
Right 30s Pancake Stretch
15 Mod. Side Plank Crunches 30s Toes Reach
Left 60s Deep Squat Hold
30s Rest 30s Shoulder Stretch Left
Amazona 30s Shoulder Stretch Right
200 m Sprints 30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 6
50 Skipping Jumps DAY 3
50 Jumping Jack
10 Sprawl
10 Squat Reverse Lunges
10 Windmill Forward
10 Knee Kick Left
10 Knee Kick Right
15 Plank Knees to Elbow
10 Diving Pushups
Drill
10 Archer Pushups
Interval
5 Rounds
30 Squats
20 Bicycle Crunches
30 Calf Raises
15 Single Leg Hip Raises Left
15 Single Leg Hip Raises Right
30s Rest
2x Apollon
Active Cool Down
30s World's Greatest Stretch Left
30s World's Greatest Stretch Right
30s Pancake Stretch
30s Toes Reach
60s Deep Squat Hold
30s Shoulder Stretch Left
30s Shoulder Stretch Right
30s Triceps Stretch Left
30 Triceps Stretch Right
Dynamic Warm Up WEEK 6
50 Skipping Jumps DAY 4
50 Jumping Jack
10 Sprawl
10 Squat Reverse Lunges
10 Windmill Forward
10 Knee Kick Left
10 Knee Kick Right
15 Plank Knees to Elbow
10 Diving Pushups
3x Persephone
Helios
Kerberos
2x Minotauros
25 Jackknives
2x Achilles
25 High Jumps
2x Selene
25 Jackknives
3x Persephone
25 High Jumps
2x Demeter
25 Jackknives
2x Poseidon
10 Leg Wiper
Drill
25 Supermen
10 Archer Pushups
3x Typhon
Drill
10 Pistol Squats
10 Toes to Bar
Interval
5 Rounds
20 Squats
20 Bicycle Crunches
20 Lunges
10 Single Leg Hip Raises Left
10 Single Leg Hip Raises Right
30s Rest
Drill
10 Chest to Bar Pullups
15 Pikes
Interval
5 Rounds
15 Squat Jumps
20 Side Lunges
20 Plank Leg Lifts
30s Rest
Drill
25 Supermen
10 Archer Pushups
Interval
5 Rounds
15 Pushups
30 Twist
15 Plank Switches
10 Leg Raises
30s Rest
Active Cool Down
30s Camel Hold
30s Side Stretch Left
30s Side Stretch Right
30s Pancake Stretch
60s Butterfly Hold
120s Deep Squat Hold
GOOD LUCK!
#CLAPCLAP