General WarmUp
Alternating Tabata
High knees
Hollow body hold
Mobility
60 secs each side:
Pigeon Stretch on box/chair/couch
Specific WarmUp
3 Rounds
Every 30 seconds:
20s Straddle circles - see link
20s Glute bridges
Conditioning:
Death by Burpees
Minute 1: 3 Burpees
Minute 2: 4 Burpees
Minute 3: 5 Burpees
....
If you can't complete the amount of Burpees in one minute, you're out :)
Beginner Version:
Minute 1: 2 Burpees
Minute 2: 4 Burpees
Minute 3: 6 Burpees
....
WorkOut
"12 Days of Christmas - at home version"
20 sec of work on each day / 10 sec transition
78 Intervalle insgesamt = 39 Minuten
Day 1: Plank Jumping Jacks
Day 2: Air Squat
Day 3: Leg Lever
Day 4: Jumping Jacks
Day 5 Box/chair dips
Day 6: Alt. V-ups
Day 7: Box Step ups
Day 8: Superman
Day 9: Mountain Climbers
Day 10: Lunges
Day 11: Hollow hold
Day 12: Burpees
START
1
1-2
1-2-3
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1
Done
Cooldown
90 seconds: Child`s pose