Full Workout 1

With a 3.7 minute warm up, a 20 minute full body workout, and a 6.4 minute cool down and stretch, this is the perfect beginner to intense workout! If a beginner, take it easy and modify when needed, but remember to push yourself - for when we are out of our comfort zone, that is when the real magic happens! Increase speed and number of reps as needed to fit your level.

Exercises

Conjunto 1: 1 rodada

High Knees

30 segundos

High Knees To The Outside

20 segundos

Jumping Jacks

30 segundos

Big Forward Arm Circles

20 segundos

Big Reverse Arm Circles

20 segundos

Jump Rope (Forward)

30 segundos

Left Arm Cross Stretch

20 segundos

Left Tricep Stretch

20 segundos

Right Arm Cross Stretch

20 segundos

Right Tricep Stretch

20 segundos

Standing Forward Bend

20 segundos

Conjunto 2: 2 rodadas

Jumping Jacks

1 minuto

Squats

1 minuto

High-Plank and Knee Draw

1 minuto

Butt Kickers

1 minuto

Crunches

1 minuto

Glute Combo Kickback

1 minuto

Punches With Cross Knees To Elbows

1 minuto

Bicycle Crunches

1 minuto

Squats

1 minuto

Rest

1 minuto

Conjunto 3: 1 rodada

Standing Deep Breathing

20 segundos

Standing Forward Bend

20 segundos

Upward Facing Dog

20 segundos

Downward Facing Dog

20 segundos

Child's Pose with Side Reaches

30 segundos

Lying Torso Twists

30 segundos

Lying Hamstring Stretches

30 segundos

Leg Crossover Stretches

30 segundos

Wide Leg Stretches

30 segundos

Center Leg Stretch

20 segundos

Seated Spiral Stretches

30 segundos

Left Arm Cross Stretch

20 segundos

Left Tricep Stretch

20 segundos

Right Arm Cross Stretch

20 segundos

Right Tricep Stretch

20 segundos

Right Quad Stretch

20 segundos

Left Quad Stretch

20 segundos

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Escolha Principal para este Treino

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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