Smile, life is beautiful!

PRETEND JUMP ROPE

Intensity :
20
Seconds
Set 1 of 3

Extend your arms like you’re
holding a skipping rope and
jump up and down.

Jumping Jack

Intensity :
20
Seconds
Set 1 of 3

Jump in place as you widen your
stance and bring your arms up over
your head, then return to starting
position.

HEEL-BUTTOCKS

Intensity :
20
Seconds
Set 1 of 3

With back straight, kick heels up
towards buttocks, alternating feet
in a dynamic movement.

Run in place, knees high

Intensity :
20
Seconds
Set 1 of 3

Run on the spot, lifting knees
high and swinging arms in front
and in back.

Keep in mind that when it burns, it’s working!

LUNGE

12 to 15
Reps
Do both sides
Set 1 of 2

Push-up

12 to 15
Reps
Set 1 of 2

Pause

Don’t think about it, there’s just a few minutes left.

superwoman

12 to 15
Reps
Do both sides
Set 1 of 2

BICYCLE CRUNCH

12 to 15
Reps
Set 1 of 2

Pause

If you’re bored, call a friend. Two heads are better than one!

Who run the world? Girls! Girls! – Beyonce

Legs and Abdominals

20
Seconds
Set 1 of 2

Bend front knee while keeping
back leg straight; tighten buttocks.

Back of Thigh

20
Seconds
Set 1 of 2

Standing, bring one knee up
towards opposite shoulder
to feel stretch in buttocks.

Front of Thigh

20
Seconds
Set 1 of 2

Keeping back straight, hold ankle
behind buttocks and push pelvis forward.

Neck

20
Seconds
Set 1 of 2

Look straight ahead without
lowering chin. Bring ear towards
shoulder without lifting shoulder.

Congrats!
Did you enjoy Crush it ?
Share your experience!