15 minutes ”warm up”. This warm up can be the whole workout if you are to tired to contiune afterwards. it depend on how ”fit” you are at the moment.
1 minute: Skipping rope
1 minute: Modified burpee
30 seconds: Squat jumps
30 seconds: Split jumps
30 seconds: 2 feet lateral hops in place
1 minute: Broad jumps
30 seconds: RECOVER
Repete this 3 times = 15 minutes.
25 minutes adrenaline HIT
1 minute: Back pedal
1 minute: High knee runs
1 minute: Walking lunges
2 minutes: Light jog
2 minutes: RECOVER
1 minute: Squat hold
1 minute: Plank row burpee
30 seconds: Tuck jumps
1 minute: Mountain climbers
2 minutes: Single leg deadlift shouder press (1 minute at each leg)
1 minute: Russian twists
1 minute: Broad jumps
1 minute: RECOVER
If you dont know how to do the exercises search on youtube.com or on google pictures.
Om du inte förstår övningarna så sök på google eller på youtube. Jag vet inte hur man säger övningarna på svenska så det fick bli ett helt inlägg på engelska idag.
Exercises inspired by Nike Training Club.
