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1

20 high knees
20 climbers
3 sets | 1 min rest
6

8
1min high knees
as fast as you can
3 sets | 1 min rest

140 flutter kicks


in total for the day

11

12
1min high knees
as fast as you can
3 sets | 1 min rest

16
1min flutter kicks
1 min rest
3 sets

40 high knees
40 climbers
4 sets | 1 min rest

340 flutter kicks


in total for the day

1min high knees


as fast as you can
3 sets | 1 min rest

20

1min high knees


as fast as you can
3 sets | 1 min rest

25
50 high knees
50 climbers
3 sets | 1 min rest

1min flutter kicks


1 min rest
3 sets
30

29
1min flutter kicks
1 min rest
3 sets

1min flutter kicks


1 min rest
3 sets

1min high knees


as fast as you can
3 sets | 1 min rest
24

28

1min high knees


as fast as you can
3 sets | 1 min rest

220 flutter kicks


in total for the day

260 flutter kicks


in total for the day

300 flutter kicks


in total for the day

180 flutter kicks


in total for the day

15

19

23

27

30 high knees
30 climbers
3 sets | 1 min rest

30 high knees
30 climbers
4 sets | 1 min rest

40 high knees
40 climbers
3 sets | 1 min rest

10

14

18

22

26

1min flutter kicks


1 min rest
3 sets

1min flutter kicks


1 min rest
3 sets

20 high knees
20 climbers
4 sets | 1 min rest

1min flutter kicks


1 min rest
3 sets
9

13

17

21

1min high knees


as fast as you can
3 sets | 1 min rest

100 flutter kicks


in total for the day

50 high knees
50 climbers
4 sets | 1 min rest

400 flutter kicks


in total for the day

20 seconds
elbow plank

25 seconds
elbow plank

60 seconds
elbow plank

11

12

16

13

17

21

22
18 reps supermen
2 sets in total
any rest

26

4min 30sec
elbow plank

20

3min 50sec
elbow plank

25

4min 20sec
elbow plank

4 minute
elbow plank

30

29

4min 40sec
elbow plank

3min 30sec
elbow plank

3min 20sec
elbow plank

24

28

2min 30sec
elbow plank

2min 10sec
elbow plank

3 minute
elbow plank

3min 40sec
elbow plank

15

19

23

27
20 reps supermen
2 sets in total
any rest

2 minute
elbow plank

16 reps supermen
2 sets in total
any rest

2min 40sec
elbow plank

1min 40sec
elbow plank

1min 30sec
elbow plank

14

18

45 seconds
elbow plank

10

9
12 reps supermen
2 sets in total
any rest

15 reps supermen
2 sets in total
any rest

1min 45sec
elbow plank

10 reps supermen
2 sets in total
any rest

30 seconds
elbow plank

1min 10sec
elbow plank

25 reps supermen
2 sets in total
any rest

5 minute
elbow plank

2
40 side lunges
30sec side splits

40 side lunges
35sec side splits

7
60 side lunges
50sec side splits

11

12
80 side lunges
1m20s side splits

16
20 bridges
3 sets in total

140 side lunges


2m40s side splits

27
160 side lunges
3m20s side splits

160 side lunges


3m40s side splits

20

140 side lunges


3min side splits

25
160 side lunges
3m10s side splits

20 bridges
5 sets in total

30

29
25 bridges
4 sets in total

20 bridges
4 sets in total

120 side lunges


2m30s side splits

24

28

100 side lunges


2min side splits

100 side lunges


1m40s side splits

120 side lunges


2m20s side splits

140 side lunges


2m50s side splits

15

19

23

80 side lunges
1m10s side splits

80 side lunges
1minside splits

100 side lunges


1m30s side splits

120 side lunges


2m10s side splits

10

14

18

22

26

10 bridges
4 sets in total

10 bridges
5 sets in total

60 side lunges
45sec side splits

10 bridges
3 sets in total

13

17

21

40 side lunges
40sec side splits

60 side lunges
55sec side splits

180 side lunges


3m40s side splits

200 side lunges


4min side splits

1 min skips
1 min rest
3 sets in total
6

4 min in total
throughout
the day
7

1 min skips
1 min rest
3 sets in total
11

12
1 min skips
1 min rest
4 sets in total

16
1 min skips
1 min rest
4 sets in total
21

22
1 min skips
1 min rest
4 sets in total

26

27
1 min skips
1 min rest
5 sets in total

10 min in total
throughout
the day

one workout

1 min skips
1 min rest
4 sets in total

4 min skips
non-stop

800 skips
one workout

30

29
4 min skips
non-stop

600 skips

25

24

28

one workout

1 min skips
1 min rest
4 sets in total

3 min skips
non-stop

8 min in total
throughout
the day

450 skips

20

19

23

one workout

1 min skips
1 min rest
4 sets in total

3 min skips
non-stop

6 min in total
throughout
the day

400 skips

15

14

18

one workout

1 min skips
1 min rest
3 sets in total

2 min skips
non-stop

6 min in total
throughout
the day

200 skips

10

13

17

1 min skips
1 min rest
3 sets in total

2 min skips
non-stop

4 min in total
throughout
the day

1 min skips
1 min rest
5 sets in total

1000 skips
one workout

40 turning kicks
40 side kicks

10 slow side kicks


10 fast side kicks
2 minutes rest
2 sets in total

in total
one workout

11

80

8 balance kicks
side & turning both

double side kicks

17

21

low / mid height


in total for the day

22

100

140 turning kicks


140 side kicks

double side kicks

27
160 turning kicks
160 side kicks
in total
one workout

100

double turning kicks


low / mid height
in total for the day

25
160 side kicks
switch legs halfway

14 balance kicks
side & turning both

in total
one workout

each leg,
no putting
your foot down

30

29
40 turning kicks
40 side kicks
2 minute rest
3 sets in total

each leg,
no putting
your foot down

in total
one workout

24

28

12 balance kicks
side & turning both

120 turning kicks


120 side kicks

20 slow side kicks


20 fast side kicks
2 minutes rest
3 sets in total

in total
one workout

low / mid height


in total for the day

26

23

in total
one workout

20

19
160 side kicks
switch legs halfway
in total
one workout

double turning kicks

each leg,
no putting
your foot down

140 turning kicks


switch legs halfway

40 turning kicks
40 side kicks
2 minute rest
2 sets in total

in total
one workout

80

10 balance kicks
side & turning both

in total
one workout

15

14

18

80 turning kicks
switch legs halfway

40 turning kicks
40 side kicks
2 minute rest
2 sets in total

100 turning kicks


100 side kicks

each leg,
no putting
your foot down

low / mid height


in total for the day

low / mid height


in total for the day

10

13

double side kicks

each leg,
no putting
your foot down

each leg,
no putting
your foot down

low / mid height


in total for the day

40

4 balance kicks
side & turning both

6 balance kicks
side & turning both

double turning kicks

12

16

20 turning kicks
20 side kicks
2 minute rest
2 sets in total

60

40 turning kicks
switch legs halfway
2 minutes rest
2 sets in total

16 balance kicks
side & turning both

each leg,
no putting
your foot down

200 turning kicks


200 side kicks

in total
one workout

100
squats
6

20

40

150
squats

push-ups
11

12

170
squats
16

70
push-ups
240
squats

80

27

90

push-ups

280
squats

20

squats

250
squats

25

100

260
squats

90

push-ups
30

29

push-ups

80
push-ups

230
24

28

200
squats

60
push-ups

70
push-ups

push-ups

push-ups
15

19

23

50

160
squats

180
squats

220
squats

10

14

18

22

26

50

push-ups

60
push-ups

140
squats

40

push-ups
9

13

17

21

120
squats

push-ups

300
squats

100

push-ups

40

6 bicep curls
6 push-ups
3 sets | 2 min rest
6

48

8
8 bicep curls
8 push-ups
3 sets | 2 min rest

chest expansions
in total for the day
11

12
8 bicep curls
8 push-ups
5 sets | 2 min rest

16

18

chest expansions
in total for the day
22

26

27

80

chest expansions
in total for the day

12 bicep curls
12 push-ups
5 sets | 2 min rest

chest expansions
in total for the day

chest expansions
in total for the day

14 bicep curls
14 push-ups
3 sets | 2 min rest

76

chest expansions
in total for the day
30

29

84

68

25

24

28
14 bicep curls
14 push-ups
4 sets | 2 min rest

20
12 bicep curls
12 push-ups
3 sets | 2 min rest

chest expansions
in total for the day

chest expansions
in total for the day

10 bicep curls
10 push-ups
4 sets | 2 min rest

chest expansions
in total for the day

64

72

12 bicep curls
12 push-ups
4 sets | 2 min rest

chest expansions
in total for the day

56

19

23

52

15

14
10 bicep curls
10 push-ups
3 sets | 2 min rest

10 bicep curls
10 push-ups
5 sets | 2 min rest

10
8 bicep curls
8 push-ups
4 sets | 2 min rest

chest expansions
in total for the day

chest expansions
in total for the day

60

chest expansions
in total for the day

50

54

6 bicep curls
6 push-ups
5 sets | 2 min rest

44

13

17

21

6 bicep curls
6 push-ups
4 sets | 2 min rest

chest expansions
in total for the day

14 bicep curls
14 push-ups
5 sets | 2 min rest

88

chest expansions
in total for the day