Three - piece Workout

This workout is to be done with an exercise mat, skipping rope and a resistance band. Any level resistance you find difficult but achievable when pushed. Note: increase speed per set in each set. 50%, 75%, 100% for example.

Exercises

Set 1: 3 round

❤️ Moderato (Zona 2)

Jumping Jacks

30 secondi

❤️ Moderato (Zona 2)

High Knees

30 secondi

❤️ Moderato (Zona 2)

Hop in Place

30 secondi

Rest

30 secondi

Set 2: 1 round

Big Forward Arm Circles

30 secondi

Big Reverse Arm Circles

30 secondi

Hamstring and Shoulder Stretches

30 secondi

Left Quad Stretch

30 secondi

Right Quad Stretch

30 secondi

Chest Openers

30 secondi

Upper Back Swimmer Stretches

30 secondi

Side Bends

30 secondi

Set 3: 3 round

Squat with Band

1 minuto

Split Squats with Band

1 minuto

Rest

30 secondi

Set 4: 3 round

5 Way Push Ups

1 minuto

Dolphin Push-Ups

1 minuto

Rest

30 secondi

Set 5: 3 round

Band Bicep Curls

1 minuto

Overhead Tricep Extension with Band

1 minuto

Rest

30 secondi

Set 6: 3 round

❤️ Molto Duro (Zona 4)

Jump Rope (Forward)

1 minuto

❤️ Molto Duro (Zona 4)

Jump Rope with Lateral Hops

1 minuto

❤️ Molto Duro (Zona 4)

Side Jump Rope

1 minuto

Rest

30 secondi

Set 7: 1 round

Side Bends

45 secondi

Upper Back Swimmer Stretches

45 secondi

Chest Openers

45 secondi

Right Quad Stretch

45 secondi

Left Quad Stretch

45 secondi

Hamstring and Shoulder Stretches

45 secondi

Big Reverse Arm Circles

45 secondi

Big Forward Arm Circles

45 secondi

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Scelta Top per questo Allenamento

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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