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(5 m warm up)
21 m
(6 m cool down)
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Start at 1:05
4 sets of each exercise, 20s on, 10s rest
01:05 Warm up
- Jump for 1:15
- Arm raise / step for 1:15
- Offset leg plan with arm wraparound for 1:00
- Other side for 1:00
Exercise
- 06:07 (05:00 in view clock): Alternating high knee raise × 4 (20s / 10s)
- 08:28 (07:22): Skydiver pull back × 4 (20s / 10s)
- 10:47 (09:41): Lateral lunge (opt: hop) × 4 (20s / 10s)
- 13:05 (11:59): Plank with leg side touch × 4 (20s / 10s)
- 15:28 (14:22): Wall sit with alternating march (kick) × 4 (20s / 10s)
- 17:53 (16:47): Alternating wide / narrow pushup × 4 (20s / 10s)
- 20:20 (19:14): Hip raise with crunch (situp) × 4 (20s / 10s)
22:15 (21:10) Cool down (probably an ad in here)
27:50 (26:44) End
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