Turn up the volume and go crazy!

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.

It’s starting to pay off, take it to the max!

Squat

12 to 15
Reps
Set 1 of 3

Pause

It’s all in your head, don’t give up!

Push-up

12 to 15
Reps
Set 1 of 3

Pause

It’s time for a well-deserved break

BICYCLE CRUNCH

12 to 15
Reps
Do both sides
Set 1 of 3

Pause

Keep calm and train hard

LUNGE

12 to 15
Reps
Do both sides
Set 1 of 3

Pause

It’s time for a well-deserved break

superwoman

12 to 15
Reps
Do both sides
Set 1 of 3

Pause

It’s time for a well-deserved break

PLANK

12 to 15
Reps
Set 1 of 3

Pause

It’s time for a well-deserved break

That shower is going to feel great!

Legs and Abdominals

Intensity :
20
Seconds
Set 1 of 2

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

Back of Thigh

Intensity :
20
Seconds
Set 1 of 2

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

Front of Thigh

Intensity :
20
Seconds
Set 1 of 2

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

Neck

Intensity :
20
Seconds
Set 1 of 2

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

Congrats!
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