75

TREINOS
PARA
FAZER EM
CASA
WWW.TREINAREMCASA.PT
IT\Complete this as fast as you can. Roughly
\J It should take 12-23 minutes. 425 kcal

3 Rounds

Bent Knee Leg Raises

2SX

Lying Leg Rotations

2SX
::x:
Sit-Ups
2SX
::x:

3 Rounds

Lateral Burpees
SOX
:x:
Superman Raises
SOX :x:
Side Plank
1' O"
:x:
{!) Repeat the following as many Roughly
~ times as you can in 17 minutes. 450 kcal

Burpees
25X

Plank
1' 15"

Mountain Climbers
25X

Superman Raises
25X

Reverse Flutter Kicks

25X

Elevated Leg Crunches

25X

Plank Jacks
25X
{!) Repeat the following as many Roughly
~ times as you can in 30 minutes. 575 kcal

Mountain Climbers
20X

Bent Knee Leg Raises

30X

Lying Leg Rotations

20X

Jumping Leg Tucks

20X

Elevated Leg Crunches

30X

Abdominal Cocoons
30X

Glute Bridges
30X

Plank
1' 30"
IT\ Complete this as fast as you can. Roughly
\:..I It should take 14-26 minutes. 425 kcal

3 Rounds

Jumping Leg Tucks

25X

Glute Bridges
25X

Lying Leg Rotations

25X

V 3 Rounds

Bicycles
25X

Sit-Ups
25X

Plank Jacks
25X

2 Rounds

Mountain Climbers
30X
~ Complete this as fast as you can. Roughly
\J It should take 17-32 minutes. 475 kcal

2 Rounds

Sit-Ups
25X

Lying Leg Rotations

25X

Superman Raises
25X

-0, 2 Rounds

Abdominal Cocoons
25X

Bicycles
25X

Glute Bridges
25X

3 Rounds

Plank Jacks
25X

Side Plank
45"

Plank
1' 15"
(!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 525 kcal

Lateral Burpees
20X

Plank
1' O"

Glute Bridges
30X

Mountain Climbers
20X

Plank
1' O"

Bicycles
30X

Sit-Ups
SOX
{!) Repeat the following as many Roughly
~ times as you can in 20 minutes. 475 kcal

Burpees
20X

Cross Body Crunches

25X

Jumping Leg Tucks

20X

Elevated Leg Crunches

25X

Lying Leg Rotations

25X

Plank
1' 15"
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 21-39 minutes. 525 kcal

-0, 3 Rounds

Burpees
20X

One Arm Plank With...

20X

Superman Raises
25X

3 Rounds

Plank Jacks
20X

Reverse Flutter Kicks

25X

Glute Bridges
25X

2 Rounds

Mountain Climbers
20X

Side Plank
SO"

Plank
1' 20"
IT\ Complete this as fast as you can. Roughly
\:.I It should take 19-36 minutes. 500 kcal

2 Rounds

Sit-Ups
30X

Lying Leg Rotations

30X

Superman Raises
30X

-0, 3 Rounds

Abdominal Cocoons
30X

Bicycles
30X

Glute Bridges
30X

-0, 3 Rounds

Plank Jacks
30X

Side Plank
55"

Plank
1' 25"
IT\ Complete this as fast as you can. Roughly
\:.I It should take 23-42 minutes. 550 kcal

V 3 Rounds

Burpees
20X

One Arm Plank With...

20X

Superman Raises
30X

3 Rounds

Plank Jacks
20X

Reverse Flutter Kicks

30X

Glute Bridges
30X

V 3 Rounds

Mountain Climbers
20X

Side Plank
1' O"

Plank
1' 30"
IT\ Complete this as fast as you can. Roughly
\:.I It should take 16-29 minutes. 450 kcal

3 Rounds

Jumping Leg Tucks

25X

Glute Bridges
25X

Lying Leg Rotations

25X

3 Rounds

Bicycles
25X

Sit-Ups
25X

Plank Jacks
25X

-0, 3 Rounds

Mountain Climbers
40X
{!) Repeat the following as many Roughly
~ times as you can in 22 minutes. 500 kcal

Burpees
25X

Cross Body Crunches

30X

Jumping Leg Tucks

25X

Elevated Leg Crunches

30X

Lying Leg Rotations

30X

Plank
1' 30"
{!) Repeat the following as many Roughly
~ times as you can in 27 minutes. 550 kcal

Lateral Burpees
20X

Plank
1' 15"

Glute Bridges
40X

Mountain Climbers
20X

Plank
1' 15"

Bicycles
40X

Sit-Ups
SOX
{!) Repeat the following as many Roughly
~ times as you can in 33 minutes. 600 kcal

Mountain Climbers
25X

Bent Knee Leg Raises

35X

Lying Leg Rotations

25X

Jumping Leg Tucks

25X

Elevated Leg Crunches

35X

Abdominal Cocoons
35X

Glute Bridges
35X

Plank
1' 30"
{!) Repeat the following as many Roughly
~ times as you can in 15 minutes. 425 kcal

Burpees
20X

Plank
1' O"

Mountain Climbers
20X

Superman Raises
20X

Reverse Flutter Kicks

20X

Elevated Leg Crunches

20X

Plank Jacks
20X
~ Complete this as fast as you can. Roughly
\ J It should take 10-19 minutes. 400 kcal

3 Rounds

Bent Knee Leg Raises

20X

Lying Leg Rotations

20X

Sit-Ups
20X

V 3 Rounds

Jumping Leg Tucks

20X

Mountain Climbers
20X

Side Plank
40"

V 2 Rounds

Plank
1' O"

Glute Bridges
20X
IT\ Complete this as fast as you can. Roughly
\:.J It should take 12-23 minutes. 500 kcal

3 Rounds

Forward Leaps
20X

Knee Touch Push-Ups

25X

V 3 Rounds

Star Jumps
25X

Plank Walkups
25X

V 3 Rounds

Lateral Burpees
25X

Plank Jacks
25X
{!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 625 kcal

Forward Leaps
SOX

Burpees
SOX

One Arm Plank With Kne ...

SOX X.

Lateral Jumps
SOX

Lateral Burpees
SOX

Push-Ups
100X

Mountain Climbers
SOX

Bicycles
100X

Cross Body Crunches

100X

Plank
2' O"
IT\ Complete this as fast as you can. Roughly
\:.J It should take 23-44 minutes. 650 kcal

4 Rounds

Mountain Climbers
35X

Prisoner Squats
35X

Elevated Push-Ups
35X

Plank
2' O"

4 Rounds

Plank Jacks
35X

Knee Touch Push-Ups

35X

Plank
2' O"

V 4 Rounds

Alternating Jump Lun...

35X

Bench Dips
35X

Jumping Leg Tucks

35X
{!) Repeat the following as many Roughly
~ times as you can in 30 minutes. 700 kcal

Burpees
SOX

Diamond Push-Ups
SOX

Prisoner Jump Squats

SOX

Plank Jacks
SOX

Lying Leg Raises

SOX

Glute Kickbacks
SOX

Lateral Leg Raises

SOX
{!) Repeat the following as many Roughly
~ times as you can in 20 minutes. 575 kcal

Jumping Lunges
40X

One Arm Push-Ups

20X

Plank
1' 30"

Star Jumps
40X

Explosive Push-Ups
20X

Plank
1' 30"

Vertical Calf Jumps

40X

Plank Walkups
20X

Side Plank
1' O"
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 17-32 minutes. 600 kcal

-0, 3 Rounds

Squat Reaches
40X

Elevated Push-Ups
40X

Plank Jacks
40X

3 Rounds

Prisoner Squats
40X

Knee Tuck Jumps

40X

Plank Walkups
40X

-0, 3 Rounds

Lateral Jumps
40X

Plank Jacks
40X

Lying Leg Rotations

40X
IT\ Complete this as fast as you can. Roughly
\:.J It should take 20-37 minutes. 600 kcal

-0, 3 Rounds

Squat Reaches
40X

Elevated Push-Ups
40X

Plank Jacks
40X

-0, 3 Rounds

Prisoner Squats
40X

Knee Tuck Jumps

40X

Plank Walkups
40X

4 Rounds

Lateral Jumps
30X

Plank Jacks
30X

Lying Leg Rotations

30X
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 16-31 minutes. 550 kcal

3 Rounds

Mountain Climbers
SOX

One Arm Push-Ups

20X

Plank
1' 45"

3 Rounds

Forward Leaps
20X

Single Leg Stiff Legge... :X:

25X

Plank Jacks
30X

3 Rounds

Lateral Burpees
SOX

Superman Raises
SOX

Side Plank
1' O"
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 10-19 minutes. 500 kcal

2 Rounds

Forward Leaps
15X

Knee Touch Push-Ups

20X

-0, 3 Rounds

Star Jumps
20X

Plank Walkups
20X

3 Rounds

Lateral Burpees
20X

Plank Jacks
20X
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 14-26 minutes. 550 kcal

V 3 Rounds

Mountain Climbers
SOX

One Arm Push-Ups

15X

Plank
1' 30"

V 3 Rounds

Forward Leaps
15X

Single Leg Stiff Legge... X.

20X

Plank Jacks
30X

2 Rounds

Lateral Burpees
30X

Superman Raises
30X

Side Plank
45"
{!) Repeat the following as many Roughly
~ times as you can in 15 minutes. 525 kcal

Burpees
30X

Explosive Push-Ups
30X

Single Leg Stiff Legged D... :X:

30X

Plank Walkups
30X

Squat Reaches
30X

Lying Leg Rotations

30X
IT\ Complete this as fast as you can. Roughly
\:.J It should take 21-39 minutes. 650 kcal

3 Rounds

Mountain Climbers
40X

Prisoner Squats
40X

Elevated Push-Ups
40X

Plank
2' O"

V 3 Rounds

Plank Jacks
40X

Knee Touch Push-Ups

40X

Plank
2' O"

4 Rounds

Alternating Jump Lun ...

30X

Bench Dips
30X

Jumping Leg Tucks

30X
{!) Repeat the following as many Roughly
~ times as you can in 30 minutes. 700 kcal

Burpees
40X

Diamond Push-Ups
40X

Prisoner Jump Squats

40X

Plank Jacks
40X

Lying Leg Raises

40X

Glute Kickbacks
40X

Lateral Leg Raises

40X
{!) Repeat the following as many Roughly
~ times as you can in 15 minutes. 525 kcal

Lateral Burpees
30X

One Arm Push-Ups

15X

Alternating Jump Lunges

30X

Bench Dips
30X

Lateral Lunges
30X

Elevated Leg Crunches

SOX

Plank
1' 30"
< ANDORRA LA VELLA
{!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 625 kcal

Burpees
SOX

One Arm Push-Ups

30X

Lying Leg Rotations

SOX

Lateral Burpees
SOX

Plank Walkups
SOX

Jumping Leg Tucks

SOX

Glute Kickbacks
SOX

Prisoner Jump Squats

SOX

Bench Dips
SOX
{!) Repeat the following as many Roughly
~ times as you can in 20 minutes. 575 kcal

Jumping Lunges
SOX

One Arm Push-Ups

25X

Plank
1' 45"

Star Jumps
SOX

Explosive Push-Ups
25X

Plank
1' 45"

Vertical Calf Jumps

SOX

Plank Walkups
25X

Side Plank
1' 15"
IT\ Complete this as fast as you can. Roughly
\:.I It should take 5-10 minutes. 250 kcal

2 Rounds

Sit-Ups
20X

Glute Bridges
20X

--0, 2 Rounds

Superman Raises
20X

Plank
40"
{!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 500 kcal

Burpees
25X

One Arm Plank With Rot ...

25X

Jumping Leg Tucks

25X

Superman Raises
25X

Elevated Leg Crunches

25X

Bent Knee Leg Raises

25X

Plank
1' 15"
IT\ Complete this as fast as you can. Roughly
\:.J It should take 7-13 minutes. 350 kcal

2 Rounds

One Arm Plank With ...

15X

Push-Ups
15X

Bent Knee Leg Raises

15X

2 Rounds

Elevated Leg Crunches

15X

Bench Dips
15X

Plank
45"
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 20-37 minutes. 700 kcal

3 Rounds

Knee Tuck Jumps

15X

One Arm Push-Ups

10X

Jumping Leg Tucks

15X

-0, 3 Rounds

Lateral Jumps
15X

Glute Bridges
15X

Lying Leg Rotations

15X

3 Rounds

Plank Jacks
15X

Superman Raises
15X
{!) Repeat the following as many Roughly
~ times as you can in 28 minutes. 750 kcal

Mountain Climbers
15X

Plank Walkups
,ox
Lateral Lunges
20X

Jumping Leg Tucks

20X

Star Jumps
12X

Vertical Calf Jumps

12X

Sit-Ups
30X

Plank
1' 10"
{!) Repeat the following as many Roughly
~ times as you can in 22 minutes. 650 kcal

Lateral Burpees
12X

Explosive Push-Ups
12X

Lateral Jumps
12X

Plank Walkups
12X

Forward Leaps
12X

Single Leg Stiff Legged D... X.

12X

Sit-Ups
40X
{!) Repeat the following as many Roughly
~ times as you can in 22 minutes. 575 kcal

Star Jumps
15X

Prisoner Squats
20X

Alternating Jump Lunges

15X

Glute Kickbacks
20X

Lateral Leg Raises

20X

Vertical Calf Jumps

15X

Glute Bridges
20X

Sit-Ups
30X
{!) Repeat the following as many Roughly
~ times as you can in 27 minutes. 625 kcal

Mountain Climbers
20X

Single Leg Stiff Legged D... :X:

20X

Plank Jacks
20X

Squat Reaches
20X

Alternating Jump Lunges

20X

Elevated Leg Crunches

25X

Forward Leaps
,ox
IT\ Complete this as fast as you can. Roughly
\:.I It should take 19-36 minutes. 600 kcal

3 Rounds

Burpees
10X

Prisoner Squats
20X

Lying Leg Rotations

20X

V 3 Rounds

Lateral Jumps
10X

Backward Lunges
20X

Bent Knee Leg Raises

20X

3 Rounds

Mountain Climbers
10X

Glute Kickbacks
20X

Plank
1' 15"
IT\ Complete this as fast as you can. Roughly
\:.I It should take 16-29 minutes. 550 kcal

V 3 Rounds

Reverse Flutter Kicks

15X

Explosive Push-Ups
sx
Sit-Ups
15X

3 Rounds

Cross Body Crunches

15X

Bench Dips
15X

Side Plank
45"

2 Rounds

Plank
1' 10"
{!) Repeat the following as many h Roughly
~ times as you can in 22 minutes. 575 kcal

One Arm Plank With Rot ...

15X

Knee Touch Push-Ups

,ox
Lying Leg Rotations
15X

Plank Jacks
15X

Elevated Leg Crunches

15X

Reverse Flutter Kicks

20X

Push-Ups
15X
IT\ Complete this as fast as you can. Roughly
\:.I It should take 19-36 minutes. 600 kcal

V 3 Rounds

Mountain Climbers
15X

Bench Dips
15X

Side Plank
45"

3 Rounds

Plank Walkups
,ox
Lying Leg Rotations
15X

Unilateral Lying Leg...

15X

3 Rounds

Knee Touch Push-Ups

,ox
Sit-Ups
20X
IT\ Complete this as fast as you can. Roughly
\:.I It should take 16-29 minutes. 550 kcal

V 3 Rounds

Reverse Flutter Kicks

15X

Explosive Push-Ups
sx
Sit-Ups
15X

3 Rounds

Cross Body Crunches

15X

Bench Dips
15X

Side Plank
45"

2 Rounds

Plank
1' 10"
{!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 625 kcal

Forward Leaps
SOX

Burpees
SOX

One Arm Plank With Kne ...

SOX :x:
Lateral Jumps
SOX

Lateral Burpees
SOX

Push-Ups
100X

Mountain Climbers
SOX

Bicycles
100X

Cross Body Crunches

100X

Plank
2' O"
IT\ Complete this as fast as you can. Roughly
\:..I It should take 20-37 minutes. 600 kcal

V 3 Rounds

Squat Reaches
40X

Elevated Push-Ups
40X

Plank Jacks
40X

V 3 Rounds

Prisoner Squats
40X

Knee Tuck Jumps

40X

Plank Walkups
40X

V 4Rounds

Lateral Jumps
30X

Plank Jacks
30X

Lying Leg Rotations

30X
IT\ Complete this as fast as you can. Roughly
\:.J It should take 16-31 minutes. 550 kcal

3 Rounds

Mountain Climbers
SOX

One Arm Push-Ups

20X

Plank
1' 45"

3 Rounds

Forward Leaps
20X

Single Leg Stiff Legge... :X:

25X

Plank Jacks
30X

3 Rounds

Lateral Burpees
SOX

Superman Raises
SOX

Side Plank
1' O"
IT\ Complete this as fast as you can. Roughly
\:.J It should take 20-37 minutes. 600 kcal

-0, 3 Rounds

Squat Reaches
40X

Elevated Push-Ups
40X

Plank Jacks
40X

3 Rounds

Prisoner Squats
40X

Knee Tuck Jumps

40X

Plank Walkups
40X

4 Rounds

Lateral Jumps
30X

Plank Jacks
30X

Lying Leg Rotations

30X
{!) Repeat the following as many Roughly
~ times as you can in 27 minutes. 550 kcal

Lateral Burpees
20X

Plank
1' 15"

Glute Bridges
40X

Mountain Climbers
20X

Plank
1' 15"

Bicycles
40X

Sit-Ups
SOX
{!) Repeat the following as many Roughly
~ times as you can in 22 minutes. 500 kcal

Burpees
25X

Cross Body Crunches

30X

Jumping Leg Tucks

25X

Elevated Leg Crunches

30X

Lying Leg Rotations

30X

Plank
1' 30"
{!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 625 kcal

Forward Leaps
SOX

Burpees
SOX

One Arm Plank With Kne ...

SOX :x:
Lateral Jumps
SOX

Lateral Burpees
SOX

Push-Ups
100X

Mountain Climbers
SOX

Bicycles
100X

Cross Body Crunches

100X

Plank
2' O"
IT\ Complete this as fast as you can. Roughly
\:.J It should take 20-37 minutes. 600 kcal

3 Rounds

Squat Reaches
40X

Elevated Push-Ups
40X

Plank Jacks
40X

--0, 3 Rounds

Prisoner Squats
40X

Knee Tuck Jumps

40X

Plank Walkups
40X

4 Rounds

Lateral Jumps
30X

Plank Jacks
30X

Lying Leg Rotations

30X
IT\ Complete this as fast as you can. Roughly
\:.J It should take 16-31 minutes. 550 kcal

V 3 Rounds

Mountain Climbers
SOX

One Arm Push-Ups

20X

Plank
1' 45"

V 3 Rounds

Forward Leaps
20X

Single Leg Stiff Legge... :X:

25X

Plank Jacks
30X

V 3 Rounds

Lateral Burpees
SOX

Superman Raises
SOX

Side Plank
1' O"
{!) Repeat the following as many Roughly
~ times as you can in 22 minutes. 500 kcal

Burpees
25X

Cross Body Crunches

30X

Jumping Leg Tucks

25X

Elevated Leg Crunches

30X

Lying Leg Rotations

30X

Plank
1' 30"
IT\ Complete this as fast as you can. Roughly
\:.I It should take 16-29 minutes. 450 kcal

-0, 3 Rounds

Jumping Leg Tucks

25X

Glute Bridges
25X

Lying Leg Rotations

25X

3 Rounds

Bicycles
25X

Sit-Ups
25X

Plank Jacks
25X

-0, 3 Rounds

Mountain Climbers
40X
{!) Repeat the following as many Roughly
~ times as you can in 27 minutes. 550 kcal

Lateral Burpees
20X

Plank
1' 15"

Glute Bridges
40X

Mountain Climbers
20X

Plank
1' 15"

Bicycles
40X

Sit-Ups
SOX
{!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 525 kcal

Lateral Burpees
20X

Plank
1' O"

Glute Bridges
30X

Mountain Climbers
20X

Plank
1' O"

Bicycles
30X

Sit-Ups
SOX
IT\ Complete this as fast as you can. Roughly
\:.I It should take 17-32 minutes. 475 kcal

V 2 Rounds

Sit-Ups
25X

Lying Leg Rotations

25X

Superman Raises
25X

V 2 Rounds

Abdominal Cocoons
25X

Bicycles
25X

Glute Bridges
25X

V 3 Rounds

Plank Jacks
25X

Side Plank
45"

Plank
1' 15"
{!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 525 kcal

Lateral Burpees
20X

Plank
1' O"

Glute Bridges
30X

Mountain Climbers
20X

Plank
1' O"

Bicycles
30X

Sit-Ups
SOX
IT\ Complete this as fast as you can. Roughly
\:.J It should take 17-32 minutes. 475 kcal

-0, 2 Rounds

Sit-Ups
25X

Lying Leg Rotations

25X

Superman Raises
25X

2 Rounds

Abdominal Cocoons
25X

Bicycles
25X

Glute Bridges
25X

-0, 3 Rounds

Plank Jacks
25X

Side Plank
45"

Plank
1' 15"
{!) Repeat the following as many Roughly
~ times as you can in 25 minutes. 525 kcal

Lateral Burpees
20X

Plank
1' O"

Glute Bridges
30X

Mountain Climbers
20X

Plank
1' O"

Bicycles
30X

Sit-Ups
SOX
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 19-36 minutes. 475 kcal

--0, 3 Rounds

Superman Raises
25X

Lying Leg Rotations

25X

Plank Jacks
25X

--0, 3 Rounds

Cross Body Crunches

25X

Jumping Leg Tucks

25X

Mountain Climbers
25X

--0, 3 Rounds

Reverse Flutter Kicks

40X

Abdominal Cocoons
40X
{!) Repeat the following as many Roughly
~ times as you can in 22 minutes. 475 kcal

Lateral Leg Raises

30X

Sit-Ups
30X

Lying Leg Rotations

30X

Bicycles
30X

Bent Knee Leg Raises

30X

Glute Bridges
30X

Plank
1' 15"
{!) Repeat the following as many Roughly
~ times as you can in 28 minutes. 550 kcal

Burpees
30X

One Arm Plank With Rot ...

30X

Jumping Leg Tucks

30X

Superman Raises
30X

Elevated Leg Crunches

30X

Bent Knee Leg Raises

30X

Plank
1' 30"
IT\ Complete this as fast as you can. Roughly
\:..I It should take 16-29 minutes. 425 kcal

-0, 3 Rounds

Jumping Leg Tucks

30X

Reverse Flutter Kicks

30X

Glute Bridges
30X

3 Rounds

One Arm Plank With...

30X

Abdominal Cocoons
30X

Side Plank
SO"

-0, 3 Rounds

Plank Jacks
30X
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 19-36 minutes. 475 kcal

V 3 Rounds

Superman Raises
25X

Lying Leg Rotations

25X
:x:
Plank Jacks
25X
:x:

V 3 Rounds

Cross Body Crunches

25X
:x:
Jumping Leg Tucks
25X
:x:
Mountain Climbers
25X
:x:

3 Rounds

Reverse Flutter Kicks

40X
:x:
Abdominal Cocoons
40X
:x:
{!) Repeat the following as many Roughly
~ times as you can in 28 minutes. 550 kcal

Burpees
30X

One Arm Plank With Rot ...

30X

Lying Leg Rotations

30X

Bicycles
30X

Bent Knee Leg Raises

30X

Glute Bridges
30X

Plank
1' 15"
IT'\ Complete this as fast as you can. Roughly
\:.J It should take 19-36 minutes. 475 kcal

V 3 Rounds

3 Rounds

Cross Body Crunches

25X

Jumping Leg Tucks

25X

Mountain Climbers
25X

3 Rounds

Cross Body Crunches

25X

Jumping Leg Tucks

25X

Mountain Climbers
25X

V 3 Rounds

Reverse Flutter Kicks

40X

Abdominal Cocoons
40X
{!j Repeat the following as many Roughly
~ times as you can in 22 minutes. 475 kcal

Lateral Leg Raises

30X

Sit-Ups
30X

Lying Leg Rotations

30X

Bicycles
30X

Bent Knee Leg Raises

30X

Glute Bridges
30X

Plank
1' 15"
IT\ Complete this as fast as you can. Roughly
\:.J It should take 17-32 minutes. 450 kcal

3 Rounds

Superman Raises
25X

Lying Leg Rotations

25X

Plank Jacks
25X

2 Rounds

Reverse Flutter Kicks

30X

Abdominal Cocoons
30X
{!j Repeat the following as many Roughly
~ times as you can in 25 minutes. 500 kcal

Jumping Leg Tucks

25X

One Arm Plank With Rot ...

25X
:x:
Jumping Leg Tucks
25X

Superman Raises
25X

Elevated Leg Crunches

25X

Bent Knee Leg Raises

25X

Plank
1' 15"
0 Repeat the following as many • · Roughly
' times as you can in 25 minutes. ff 500 kcal

Burpees
• 25X :x:
One Arm Plank With Rot...
• 25X

Jumping Leg Tucks

• 25X :x:
Superman Raises
• 25X :x:
Elevated Leg Crunches
• 25X :x:
Bent Knee Leg Raises
• 25X :x:
Plank
• 1' 15"
:x:
IT\ Complete this as fast as you can. a. Roughly
\:.I It should take 17-32 minutes. "'1' 450 kcal

3 Rounds

Superman Raises
• 2SX :x:
Lying Leg Rotations
• 2SX :x:
Plank Jacks
• 2SX X

3 Rounds

Cross Body Crunches

♦
2SX :x:
Jumping Leg Tucks
• 2SX :x:
Mountain Climbers
• 2SX :x:

2 Rounds

Reverse Flutter Kicks

• 30X :x:
Abdominal Cocoons
• 30X :x:

•
{!j Repeat the following as many Roughly
~ times as you can in 25 minutes. 500 kcal

Burpees
25X

One Arm Plank With Rot ...

25X

Lateral Leg Drives

25X

Superman Raises
25X

Elevated Leg Crunches

25X

Bent Knee Leg Raises

25X

Plank
1' 15"