WEEK 1-2 INTERMEDIATE
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WARM-UPS
Dynamic Warm-ups
CORE & PLYOMETRIC
01.Prone Cobra
3x30 secs ON -30 secs OFF02.Body Hollow Hold(L1)
3x30 secs ON -30 secs OFF03.Double Leg Ankle Hops
3x30 secs ON -30 secs OFF04. Side Shuffle Runs
3x30 secs ON -30 secs OFFRESISTANCE
01.Pause Squat(Hold 3s)
3x10 Rest: 60 secs02.Alt. Lunge & Twist
3x10 Each Rest: 60 secs03.T-Pushups
3x10 Each Rest 60 secs04.Basic Burpees
3x10 Each Rest 60 secsCOOL DOWN
01.Child Pose Reaches
1x60 secs ON 10 secs OFF02.Cobra
1x60 secs ON 10 secs OFF03.Lying Scorpion Kicks
1x60 secs ON 10 secs OFF04.Lying Knee Hugs
1x60 secs ON 10 secs OFFPage updated
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