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December
Monday/Wednesday Flow Fit tabata
6 individual tabata 25-10 exercises (6 rounds, 1 min rest between), time: 27 min
3 progression examples for each move
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quad squat, quad hop, roca press
leg sit through, sit through half swoop, sit through complete circle
mountain climber, easy climber, climber with twist, climber with twist, elbow behind knee
rotating table, tripod switch, drive hips up with arms, 1 arm down, 2 arms down
yoga burpee (up dog, down dog, push plank)
spinal rock, with pike, with drop
Tuesday/Thursday Fat Burning
flow fit, time: 11 min
Flow fit exercises as done on day 1, but now done as a flow.
Pyramid time in minutes: 1, 2, 3, 2, 1
Exercise pairs 20-20-10, 6 rounds, time: 14 min
20 second rest between intervals
reverse crunch, superman
deep lunge, jump squats
plank alternate leg raises, knee unders to opposite elbow
rotating table, inverted press narrow hands