Very entertaining fullbody flexible functional absolutely universal training for everyone who likes to move.
You just need to finish all of the next 13 „mini-workouts“ + some small warmup in advance. Here are the instructions 😉:
AFAP do the following 13 workouts, ☝️ each of them start with next WarmUp (also totaly You will finish 13 x warm up + all the 13 following workouts):
🍵 Cardio WarmUp = 300m ROW / alternatively 60 JumpingJacks or 12 x 8m Shuttle Runs
+
- 1 BoxJump + 2 Burpees + 3 BoxJumps + 4 Burpees +…+9 BoxJumps + 10 Burpees
- 6 x 8 meteres Burpee Broad Jumps
- 25 x Devils Press (2 dumbells)
- 1 Monkey Crawling 6 meters + 2 Pull Up + 3 Monkey + 4 Pull Up + 5 Monkey + 6 Pull Up
- Accumulate 130 Seconds in Plank (!Strict, You can use plate on Your back if is it easy for You)
- Accumulate 130 Seconds in Hang (on bar or rings, pegs etc)
- 30 Butterfly SitUps + 20 V-Ups + 10 ToesToBar
- 10 x DoubleUnders + 2 WallWalks + 30 Double Unders + 4 WallWalks + 5 Double Unders + 6 Wall Walks
- 25 x Heavy Ball Over Shoulder (or Smash Heavy Balls from Overhead to the ground)
- 30 Push Ups + 30 Jumping Squats + 20 Push Ups + 20 Jumping Squats + 10 Push Ups + 10 Jumping Squats
- 20 OverHeadSsquats + 20 Lunges + 15 OHS + 15 Lunges + 10 OHS + 10 Lunges + 5 OHS + 5 Lunges
- Accumulate 120 Seconds in HandStand (if easy, on 1 hand only; if too heavy make HeadStand)
- 10 x 50 meteres Heavy Carry with Plates in Your Hands
When You will be ready, You can take a coffee 😁
