Core Day

Warm up and light arms to core and stretch it Edit: -Russian V Twist (instead of Russian Twist) -Seated Ab Circles (instead of figure 8) -Hand back tuck (instead of knee tuck) -Iso reverse crunch (instead of Rev Crunch) -Standing Ab Twist (instead of bike crunch) -Upper circle crunch (instead of crunches)

Exercises

Conjunto 1: 1 rodada

Butt Kickers

30 segundos

Side to Side Right Leg Swings

20 segundos

Side to Side Left Leg Swings

20 segundos

Single Leg Balance with Leg Swings

40 segundos

Squats

40 repetições

Conjunto 2: 1 rodada

Resistência: Moderado
❤️ Vigoroso (Zona 3)

Moderate Cycling

18 minutos

Resistência: Leve
❤️ Leve (Zona 1)

Rowing

20 minutos

Rest

1 minuto

Conjunto 3: 1 rodada

❤️ Vigoroso (Zona 3)

Flutter Kicks

1 minuto

Sit-Ups

1 minuto

Russian Twists

1 minuto

Rest

30 segundos

Lying Leg Figure Eights

30 segundos

Lying Leg Figure Eights

30 segundos

Seated Knee Tucks

30 segundos

Rest

30 segundos

Reverse Crunches

30 segundos

Bent Knee Twists

1 minuto

Rest

30 segundos

Bicycle Crunches

1 minuto

Crunches

30 segundos

Crunches

30 segundos

Rest

1 minuto

Conjunto 4: 1 rodada

Ankle Flips

1 minuto

High Knees

1 minuto

Quad Stretches

1 minuto

Lunges with Rotation

1 minuto

Side Lunges

1 minuto

Knee Folds

1 minuto

Pretzel Stretches

1 minuto

Lying Spinal Twist with Crossed Legs

1 min 30 segs

Cobra

1 minuto

Cat Cow

1 minuto

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