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"INTERMEDIATE 02" training

(click on the exercise name to access the demo video)

mulher que estica
HEATING -  1 x

ARM FLEXIBILITY

10 repetitions

LEG FLEXIBILITY

10 repetitions

HIP + ANKLE MOBILITY

10 reps each side

SHOULDER MOBILITY

5 reps each side

CORE - 2  x

STATIC CANOE

40 sec.

STRENGTH WORK (part 1) - 2  x

BICEPS (ADJUST WEIGHT)

10 reps each arm

STRENGTH WORK  (part 2) - 2  x

AIRPLANE + LEG BEND

12 reps each side

FULL SUPPORT

12  repetitions

METABOLIC - 2x 

JUMP ROPE (simulates)

30 sec.

ROWER ABDOMINAL

15 repetitions

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