Warmup & Walking Workout

march in place

step touch

standing abs crunches

squat

standing toe touches

standing leg raises

standing side leg raises

kick back

squat walk

fast feet

 

Rapido e semplice

Squat

run in place

push ups

run in place

crunches

run in place

burpies

run in place

 

basic combo

push ups - climber

lunges - knee ups

knee elbow - toe touches (a terra)

crunches - flutter kicks

shuffle - lunges

Jumping jack - squat

tabata 20-10 (e varianti)

Push up

Mountain climber

Squat

Crunch (3 standing leg crunches)

Alternate Lunges

Reverse Crunch (twist and straight leg touch)

Flutter kicks (jumping jacks)

Plank

abs

Abs Leg Raise

Standing Toe Touches

Russian twist

Cross Toe Touches

Burpies

Abs Flutter Kicks

Crunches

Plank Jack

Cross Toe Touches

Sit ups

Reverse Crunches

Stubborn Fat Protocol 2.0

• riscaldamento

• HIIT 1 da 5 minuti (10 serie di 20'' - 10'')

• pausa totale da 5 minuti

• steady state training da 20-40 minuti (Run in place – step touch – skip – One-Two-Three-Up - Drill...)

• HIIT 2 da 5 minuti (10 serie di 20'' - 10'')

• breve defaticamento.

HIIT 1	HIIT 2
Jumping Jacks	Jump-Squat-Touch-Down
High Knees	Prisoner Squat
Mountain Climbers	Lunges R
Squat	Standing toe touches
Push ups	Squat Side Walking
Frog jump	Squat Jump
Butt kick	Lunges L
High Knees	Skater jump
Jump lunges	Burpies
Skater jump	Lunge jumps