Workouts

[45" Work - 15" Rest]

1. Jumping Jack

2. Plank

3. PullUp/RowRing

4. PushUp

3. Hollow Body Position

6. Mountain Climber


[Execution Plan]

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

1,2,3,4,5,6

1,2,3,4,5,6,7

[WarmUp]

3' Rope Jump


[5x60"]

1) ChinUp

2) Plank

3) Ring Row

4) Hollow B.P.

5) PushUp

6) Jumping Jack

7) Stretching/Rest





[Tabata Core Killer]

Ponte in camminata

Side Hollow

TABATA WARMUP

Skater Jumps + Mountain Climber



5x60"

1)Ring PullUp

2)Inverted Plank

3)Sfilare il bacino

4)Pushup

5)Fitball Core Training

6)Stretching/Rest



TABATA CORE:
Hollow Body Position + ?

TABATA WARMUP

Squat Jump + Plank Knee To Elbow


5 Round x 60"

1. PullUp/RowRing (Ladder version)

2. KettleBell Swing

3. Fitball PushUp

4. Leg Raise

5. Knee ABWheel

6. Stretching/Rest



TABATA KILLER

Burpees + Plank

TABATA WARMUP:

Skip + Planche Lean


5 Round x 60"

1)Archer Ring Row

2)Step Squat Jump

3)Archer PushUp

4)Dragon Flag

5)ArchBody (Rock)

6)Stretching/Rest


TABATA FINAL

PullUp Hold + Plank

TABATA WARMUP:

3xSkater 1xBurpees + Squat



5 Round x 60"

1) Chin Up

2) Step Jump Over

3) Planche Straddle Planche Lean PushUp

4) Sit Up

5) Attivazione Scapolare (elsatici)

6) Stretching/Rest

Tabata WARMUP

Step Skip + Side Plank



5x45"

1.Ring/Bar PullUp

2.Step Squat Jump

3.Parallettes PushUp

4.V-Crunch

5.Plank Jack

6.Stretching/Rest



Tabata KILLER

Hollow Body Rock + Arch Body Rock

[Tabata WARMUP]

Hindu PushUp + Squat

[5 Rounds - 5 x 60"]

1.Commando PullUp

2.Split Step Jump

3.Alt. Medball PushUp

4.Closed Crunch

5.Stretching/Rest

[Tabata KILLER]

Burpees+Plank Gomito-Ginocchio



 

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

1,2,3,4,5,6

1,2,3,4,5,6,7

[45" Work - 15" Rest]

1. jumping jack

2. squat

3. pushup

4. pull up / ring row

5. hollow body position

6. mountain climbing

7. burpees

 

[5x60"]

1)Hinge Row con Anelli

2)Squat Asimm. con Step

3)Push Up con parallele

4)Curl Bicipiti con TRX

5)Swing con KB 12Kg.

6)ABD Fitball

7)Stretching/Rest

 

[TABATA WARMUP]

Skip + Affondi



5x[30"W-10"R]

1) Jumping Jack

2) Row Ring

3) ABWheel

4) 2 Steps Jump

5) TRX French Press

6) Leg Raise Spalliera

7) Mountain Climbing

8) Stretching/Rest

 

[TABATA WARM UP]

Skater + Plank



5x[40"W-10"R]

1) Jumping Jack

2) Pull Up (TRX Row)

3) 180° Step Jump

4) Puh Up (Elevated/V/Pike/HS)

5) TRX T-Row

6) AB Fitball Bridge

7) Stretching/Rest



[TABATA KILLER]

Mountain Climbing + Burpees

 

5x[45"W-15"R]

1. Ring Pull Up 8

2. Dip (Parallele + Step) 10

3. Affondi Zav. 20

4. TRX Spinte 12

5. ABWheel

6. Stretching/Rest

 

5x[45"W-15"R]

1. Chin Up / Jumped Ring Pull Up

2. Squat + Press KB

3. Push Up

4. Hollow Body Rock

5. Stretching/Rest