Deader

Challenge your total body today in 9 minutes! Combine your core, legs, and upper body to test your strength and maybe find out your weakness. Use this challenge to evaluate what you should focus on improving in your upcoming workouts.

Exercises

Conjunto 1: 1 rodada

Donkey Whips

1 min 30 segs

Right Bridge Glute Circles

2 minutos

Rest

20 segundos

Conjunto 2: 2 rodadas

Alternating Side Planks

45 segundos

Leg Pull Back

30 segundos

Rest

10 segundos

Conjunto 3: 1 rodada

Glute Combo Kickback

1 minuto

Glute Combo Kickback

1 minuto

Left Side Plank Rainbows

30 segundos

Left Side Plank Rainbows

30 segundos

Rest

15 segundos

Conjunto 4: 1 rodada

Full Scorpion

45 segundos

Mountain Climbers

45 segundos

Elbows to Hands Plank

45 segundos

Ball Wheel

30 segundos

Rest

20 segundos

Conjunto 5: 1 rodada

Plank with Toe Taps

1 minuto

Child's Pose

10 segundos

Plank with Shoulder Taps

1 minuto

Conjunto 6: 1 rodada

Diamond Crunches

45 segundos

Mountain Climbers

1 minuto

Rest

15 segundos

Conjunto 7: 1 rodada

Prisoner Squats

1 minuto

Floor Bridge

45 segundos

Pelvic Tilt Bridge

1 minuto

Rest

20 segundos

Conjunto 8: 2 rodadas

Russian Twists

50 segundos

Tricep Dips

30 segundos

Conjunto 9: 1 rodada

Rest

15 segundos

Bent Single Leg Floor Bridges

2 minutos

Prone Cobra

25 segundos

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14 minutos, Moderado

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10 mins 30 segs, Moderado

Booty

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