TOTAL KO FITNESS TOTAL KO FITNESS

BASIC 15 MINUTE EARLY RISER EXPRESS WORKOUT BASIC ULTIMATE WEIGH

WARM-UP BASIC WARM-UP

SOGA 30 SOGA 30
ESTOCADAS ALTERNAS 8 CADA UNO ESTOCADAS ALTERNAS 8
TROTE 30 SEGUNDOS TROTE 30 SEGUNDOS
TOY SOLDIER MARCH 10 CADA UNO TOY SOLDIER MARCH 10
TROTE 30 SEGUNDOS TROTE 30 SEGUNDOS
LAGARTIJAS KNEE 10 LAGARTIJAS KNEE 10

FLEXIBILIDAD
DDPY WAKE UP

WORKOUT
CROSS 20 CADA LADO

COOL-DOWN
FEMORAL - GEMELO 30 SEGUNDOS CADA LADO
HOMBROS 30 SEGUNDOS CADA LADO
1 RODILLA AL PECHO 30 SEGUNDOS CADA LADO
OTAL KO FITNESS

ASIC ULTIMATE WEIGHT LOSS WORKOUT

BASIC

STOCADAS ALTERNAS 8 CADA UNO

ROTE 30 SEGUNDOS
OY SOLDIER MARCH 10 CADA UNO
ROTE 30 SEGUNDOS
AGARTIJAS KNEE 10
 WORKOUT 1
WARM-UP
Floor Bridge 8 reps
Hip Opener & Glute Activator 8 reps each side
Ankle Mobility 5 reps each side
Kneeling Halo 8 reps each direction
Hip Hinge 8 reps
Bodyweight Squat 5 reps
Lateral Lunge 3 reps each side

WORKOUT 1
Deadlift 10 0–30 sec
1-Arm Swing 5 each arm 0–30 sec
Chest Press 5 0–30 sec
Suitcase Deadlift 5 each arm 0–30 sec
2-Arm Swing 10 0–30 sec

Repeat this sequence a total of 2–3 times.

15 MINUTE EARLY WEIGHT LOSS FLEX
DDP REBUILD DDP REBUILD DDP REBUILD
RISER BED FLEX I BED FLEX I BED FLEX II
WORKOUT 1 WORKOUT 2 WORKOUT 1

15 MIN EXPRESS TONING UPPER

DDP REBUILD DDP REBUILD DDP REBUILD
BED FLEX II BED FLEX II BED FLEX II
WORKOUT 3 WORKOUT 2 WORKOUT 3

SWIM STRENGTH FLEX

DDP REBUILD DDP REBUILD DDP REBUILD
BED FLEX III BED FLEX III BED FLEX III
WORKOUT 4 WORKOUT 5 WORKOUT 3 TABATA 1

CARDIO FORM FOOTWORK UPPER

DDP REBUILD DDP REBUILD DDP REBUILD
 CARDIO FORM FOOTWORK UPPER

BED FLEX I BED FLEX II BED FLEX III

WORKOUT 4 TABATA 1 WORKOUT 5 WORKOUT 4

15 MINUTE WEIGHT LOSS FLEX

EARLY RISER DDP REBUILD DDP REBUILD DDP REBUILD
CHAIR FORCE DIAMOND CHAIR FORCE DIAMOND CHAIR FORCE I
TABATA 2 WORKOUT 6 WORKOUT 7 WORKOUT 8

15 MIN EXPRESS CHAIR FORCE I CHAIR FORCE I

TONING UPPER

WORKOUT 8 TABATA 2 WORKOUT 9 WORKOUT 6

 SWIM STRENGTH FLEX
DDP REBUILD DDP REBUILD DDP REBUILD
CHAIR FORCE I CHAIR FORCE I CHAIR FORCE I
WORKOUT 7 WORKOUT 10 TABATA 2 WORKOUT 8

CARDIO FORM FOOTWORK UPPER

DDP REBUILD DDP REBUILD DDP REBUILD
CHAIR FORCE I CHAIR FORCE I CHAIR FORCE II
WORKOUT 6 TABATA 2 WORKOUT 9 WORKOUT 10

15 MINUTE EARLY WEIGHT LOSS FLEX

DDP REBUILD DDP REBUILD DDP REBUILD
RISER
 15 MINUTE EARLY WEIGHT LOSS FLEX

RISER CHAIR FORCE II CHAIR FORCE III CHAIR FORCE III

WORKOUT 11 TABATA 3 WORKOUT 12 TABATA 3

15 MIN EXPRESS TONING UPPER

DDP REBUILD DDP REBUILD DDP REBUILD
CHAIR FORCE I CHAIR FORCE II CHAIR FORCE III
WORKOUT 13 WORKOUT 14 TABATA 3 WORKOUT 13

SWIM STRENGTH FLEX

DDP REBUILD DDP REBUILD DDP REBUILD
CHAIR FORCE II CHAIR FORCE III CHAIR FORCE IV
WORKOUT 14 WORKOUT 15 TABATA 3 WORKOUT 12

CHAIR WARRIOR #01 (17MIN) FORM FOOTWORK UPPER

CARDIO DDP REBUILD DDP REBUILD DDP REBUILD
CHAIR FORCE III CHAIR FORCE IV CHAIR FORCE IV
WORKOUT 12 WORKOUT 14 WORKOUT 15
CHAIR WARRIOR #01 (17MIN) CHAIR WARRIOR #01 (17MIN) CHAIR FORCE III 15 MIN EXPRESS CHAIR FORCE IV
15 MINUTE EARLY WEIGHT LOSS FLEX TONING

RISER

UPPER SWIM CHAIR WARRIOR #01 (17MIN) CARDIO FORM FOOTWORK

STRENGTH
DDP REBUILD
BED FLEX II
WORKOUT 2

DDP REBUILD
BED FLEX II

DDP REBUILD
BED FLEX III
TABATA 1 WORKOUT 2

DDP REBUILD
BED FLEX III WORKOUT 1
WORKOUT 4 TABATA 1

DDP REBUILD
CHAIR FORCE I
WORKOUT 8 TABATA 2

WORKOUT 6
DDP REBUILD
CHAIR FORCE I
WORKOUT 9

DDP REBUILD
CHAIR FORCE II
WORKOUT 10 TABATA 2

DDP REBUILD
CHAIR FORCE III
WORKOUT 2

DDP REBUILD
CHAIR FORCE III
WORKOUT 13

DDP REBUILD
CHAIR FORCE IV
WORKOUT 2

DDP REBUILD
CHAIR FORCE IV
WORKOUT 15 TABATA 3
CHAIR FORCE IV