Holiday Hell

It's the season for family, friends and an an over consumption of (usually) good food. Take a break from the stress off crowded department stores, endless lines and traffic, and get a GREAT BURN in with this one. Also included is a pretty good cool down and stretch to ready to take on the day.

Exercises

Conjunto 1: 1 rodada

❤️ Máximo (Zona 5)

Burpees

1 minuto

❤️ Vigoroso (Zona 3)

Mountain Climbers

30 segundos

❤️ Máximo (Zona 5)

Jumping Jacks

1 minuto

Big Forward Arm Circles

20 segundos

Big Reverse Arm Circles

20 segundos

Rest

30 segundos

Conjunto 2: 2 rodadas

Pesos: Moderado

Dumbbell Fly

1 minuto

Rest

20 segundos

Pesos: Moderado

Stability Ball Chest Press

1 minuto

Rest

20 segundos

Pesos: Moderado
❤️ Moderado (Zona 2)

Man Makers

1 minuto

Rest

40 segundos

Conjunto 3: 1 rodada

Drop Squats

1 minuto

Pesos: Moderado

Dumbbell Sumo Squats

1 minuto

Rest

10 segundos

Pesos: Leve

Lateral Lunge and Shoulder Raise

1 minuto

Rest

30 segundos

Conjunto 4: 1 rodada

Ball Leg Lifts

1 minuto

Ball Push-Ups

1 minuto

Pesos: Moderado

Ball Torso Rotations

1 minuto

Pesos: Moderado

Dumbbell Rear Lateral Raises

1 minuto

Pesos: Moderado

Dumbbell Push Press

1 minuto

Pesos: Leve

Push-Up to Row to Burpee

1 minuto

Rest

30 segundos

Conjunto 5: 1 rodada

Pesos: Moderado

Alternating Bicep Curls

1 minuto

Pesos: Moderado

Alternating Bent Over Rows

1 minuto

Rest

10 segundos

Pesos: Moderado

Left Concentrated Bicep Curls

30 segundos

Pesos: Moderado

Right Concentrated Bicep Curls

30 segundos

Rest

30 segundos

Conjunto 6: 1 rodada

Ab Ball Raises

1 minuto

Ball Crunches

1 minuto

Bridge on Ball

1 minuto

Dumbbell Left Side Bends

30 segundos

Dumbbell Right Side Bends

30 segundos

Rest

30 segundos

Conjunto 7: 1 rodada

Center Leg Stretch

1 minuto

Left Tricep Stretch

30 segundos

Right Tricep Stretch

30 segundos

Cow Face Pose with Left Leg Straight

1 minuto

Cow Face Pose with Right Leg Straight

1 minuto

Downward Facing Dog

1 minuto

Crescent Lunges

1 minuto

Beginner Left Warrior 2

1 minuto

Beginner Right Warrior 2

1 minuto

Chair Pose

30 segundos

Balancing Stick

30 segundos

Cat Cow

20 segundos

Corpse

1 minuto

Treinos Relacionados

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Full Body Burn

50 mins 54 segs, Intenso

Body weight Burn Out

45 minutos, Intenso

Morning Body Burner!

24 mins 25 segs, Intenso

Feel The Burn

30 mins 20 segs, Intenso

Escolha Principal para este Treino

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