SPACCA TUTTO - TOTAL BODY (45 Minuti)| Cotto al Dente

Total Body Workout Level: Advanced, High Intensity Muscles: Total Body You only need a mat ABDOMINAL BREAK (10 Minutes) 30 sec LEG HOLD CIRCLE (I make circles with both legs) 30 sec SWIMMER LEG HOLD 30 sec SCISSOR HORIZONTAL 30 sec OBLIQUE LEG RAISE 30 sec FROG REVERSE CRUNCH 30 sec LEG RAISE 30 sec REST 30 sec TUCK CRUNCH 30 sec CRUNCH 90 30 sec CRUNCH RONALDO 30 sec CROSS TOE TOUCH (book alternating arms) 30 sec HEEL TAP LEGS 90 30 sec BICYCLE 30 sec REST 30 sec PLANK JACK JUMP 30 sec TWIST PLANK 30 sec SIDE PLANK DX 30 sec SIDE PLANK SN 30 sec DYNAMIC PLANK 30 sec KARATE KID LEG BREAK (8 Minutes and 30 sec) 20 sec PULSE SQUAT 10 sec REST 20 sec SQUAT JUMP 10 sec WALL SIT DO IT 2 TIMES 15 SEC REST 20 sec SQUAT IN/OUT 10 sec ½ BURPEES DO IT 3 TIMES 15 SEC REST 20 sec 2 SKIP + STAR JUMP 10 sec REST 20 sec 2 SKATER + 2 DROP SQUAT 10 sec REST TO BE REDO 3 TIMES 15 SEC REST 20 sec FRONT LUNGE RIGHT 10 sec CRAB 20 sec FRONT LUNGE LEFT 10 sec CRAB 20 sec LUNGE JUMP 10 sec REST UPPER PART BREAK (8 minutes and 30) 20 sec PUSH UP T-ROTATION 10 sec REST 20 sec COMMANDO 10 sec SUPERMAN DYNAMIC TO BE REDOED 2 TIMES 15 SEC REST 20 sec SPHINX 10 sec SPIDER PUSH UP TO BE REDOED 3 TIMES 15 SEC REST 20 sec 2 SHOULDER TAP + 2 MOUNTAIN CLIMBERS 10 sec REST 20 sec BURPEES 10 sec REST TO BE REDOED 4 TIMES 15 SEC REST 20 sec DEEP 10 sec DONKEY TO BE REDOED 2 TIMES 20 sec PUSH UP SINGLE LEG 10 sec REST ALL BREAK (8 Minutes and 30) 20 sec BURPEES 10sec REST 20 sec TWIST PLANK SHOULDER 10 sec PUSH UP RIGHT/LEFT TO BE REDORED TWICE 15 SEC REST 20 sec PULSE LUNGE DX (I remain in pulse mode) 10 sec SKIP 20 sec PULSE LUNGE SN (I remain in pulse mode) 10 sec SKIP 20 sec PULSE SUMO (I stay in pulse) 10 sec SKIP 15 SEC REST 20 sec BREAK DANCER 10 sec REST 20 sec KNEE TO SQUAT 10 sec REST TO BE REDORED 3 TIMES 15 SEC REST 20 sec SIDE PLANK right and left 10 sec SIDE PLANK CRUNCH TO BE REPEATED TWICE 20 sec MOUNTAIN CLIMBERS 10 sec REST SATISFACTION CIRCUIT (4 Minutes) 40 sec 4 JUMPING JACK + 2 LONG JUMP 20 sec PLANK 40 sec SKIP HIGH ARMS 20 sec DYNAMIC PLANK 40 sec 4 LUNGE + 2 DROP SQUAT 20 sec PLANK 40 sec LATERAL JUMP BURPEES 20 sec DYNAMIC PLANK