Programma A:
Riscaldamento 5′ cardio
Bulgarian Split Squat 4×8/12+8/12 rec 45″
Body Row 4×8/12 rec 45″
Step Up Laterale, discesa lenta 4×6+6 rec 45″
Dips 4×8/12 rec 45″
Sliding Jackknife with Towel 4×8/14 rec 45″
Cardio 3x (4x 30″ veloce- 1′ camminata a passo svelto) rec 2′
Programma B:
5 giri di:
Cardio 5′
Squat x12
Toe Touch x8
Piegamenti eccentrici x6 discesa lenta
Plank x30″
Programma C:
Riscaldamento 5′ cardio
Step Up, su una sedia 4×16/20 rec 45″
Piegamenti rialzati 4×8/12 rec 45″
Single Leg Glute Bridge 4×8/12+8/12 rec 45″
Body Row, presa inversa 4×8/12 rec 45″
Side Plank 4×15/20″+15/20″ rec 30″
Cardio 20′
Programma D:
4 giri di:
Cardio 6′
Rotating T Extention x16
Piegate x20
Mountain Climbers x20