COSA SERVE:
- Tappetino

3x REST - 1’
PLANK 1’
CRUNCH 20
ABS BICYCLE 30

3x REST - 1’
PLANK CLOCK 1’
MILITARY PLANK 12
ABS SCISSOR 30
FLOOR SIT 30’’

3x REST - 1’
HOP TO SQUAT 10
LATERAL PLANK HIP ABDUCTION R 10
LATERAL PLANK HIP ABDUCTION L 10
ABS ALT TOES TOUCH 10
PLANK FRONT JUMP 10

COSA SERVE:
- Tappetino

3x REST - 1’
PLANK 1’
MOUNTAIN CLIMBER 30’’
PLANK 1’
MOUNTAIN CLIMBER 1’
PLANK 30’’

3x REST - 1’
PLANK JUMPING JACK 20
PLANK TWIST 20
PLANK WALK OUT 10
CROSS BODY KNEE TUCK PLANK 20

3x REST - 1’
SINGLE ARM PLANK L 10
PLANK SPIDER 20
SINGLE ARM PLANK R 10

COSA SERVE:
- Tappetino

3x REST - 1’
PLANK 1’
ABS TOES TOUCH 20
SEATED LEGS RAISES 20
ABS BICYCLE 20

3x REST - 1’
DYNAMIC TUCK CRUNCH 20
PLANK LATERAL CRAWL 20
SIDE CRUNCH R 20
SIDE CRUNCH L 20

3x REST - 1’
PLANK SIDE ROLL L 10
ALT SL L-SIT 20
PLANK SIDE ROLL R 10
HAND PLANK JACK 20

COSA SERVE:
- Swiss Ball
- Tappetino

3x REST - 1’
PLANK 1’
SWISS BALL BACK EXTENSION 20
CRUNCH 20

3x REST - 1’
SWISS BALL REVERSE CRUNCH 20
SWISS BALL S.L . R HIP EXT. 10
SWISS BALL S.L. L HIP EXT. 10
SWISS BALL DB DIVING 20

3x REST - 1’
SWISS BALL BIRD DOG L 10
SWISS BALL BIRD DOG R...

COSA SERVE:
- Manubri o Bottiglie d'Acqua
- Tappetino

3x REST - 1’
PLANK 1’
HOLLOW BODY HOLD 20
MILITARY PLANK 20
ABS TWIST F.E. 20

3x REST - 1’
PLANK SIDE ROLL L 10
PLANK SIDE ROLL R 10
PLANK SPIDERMAN 20
REVERSE CRUNCH KNEE FACE 20

3x REST - 1’
FLOOR L SIT 30’’
ABS TOES TOUCH 20
REVER...

COSA SERVE:
- Swiss ball
- Manubri o 2 Bottiglie d'Acqua
- Tappetino

3x REST - 1’
PLANK 1’
SINGLE LEG JACK KNIFE L 10
SINGLE LEG JACK KNIFE R 10
ALT . SL .JACK KNIFE 20

3x REST - 1’
PIKE 10
ABS SCISSOR 20
JACK KNIFE 10
MILITARY PLANK 20

3x REST - 1’
MILITARY PLANK TO TOES TOUCH 10
TK ...

COSA SERVE:
- Disco/Plato oppure un carico
- Tappetino

3x REST - 1’
PLANK 1’
HB PLATO L
HB PLATO R

3x REST - 1’
HOP TO SQUAT 10
ALT.STD. PLATO HALO 20
ABS TOES TOUCH 20
WALKINGHAND PLANK 10

3x REST - 1’
ISO HK PLATO L IO
PLANK 1’
ISO HK PLATO R 10
SIDE PLANK BUTT ASS 20
WOOD CHOP L 10

COSA SERVE:
- Manubri oppure 2 bottiglie d'Acqua
- Tappetino

3x REST - 1’
PLANK 1’
SIDE CRUNCH R 20
SIDE PLANK AND PRESS R 10
SIDE CRUNCH L 20

3x REST - 1’
PLANK PUSH UP 10
ISO HK DB HALO R 10
REVERSE CRUNCH WT LEG EXT. 20
ISO HK DB HALO R 10

3x REST - 1’
WOOD CHOOP DB L 10
EVERSE CR...

COSA SERVE:
- Manubri oppure 2 Bottiglie d'Acqua
- Tappetino

3x REST - 1’
PLANK 1’
SIDE TO SIDE PLANK 10
PLANK CLOCK 1’
HEEL TAP 30

3x REST - 1’
BOXING CRUNCH 20
ABS TWIST F.E. 20
ABS BICYCLE 20
LEGS DROP CRUNCH 20

3x REST - 1’
REVERSE CRUNCH KNEE FACE 20
ABS SCISSOR 20
PLANK HIP EXTENS...

COSA SERVE:
- Manubri o bottiglie d'Acqua
- Kettlebell
- Tappetino

3x REST - 1’
PLANK 1’
WOOD CHOOP L 10
PLANK 30’’

3x REST - 1’
ALT. WOODCHOOP 20
HK KB HALO R 10
HK KB HALO L 10
PLANK 1’

3x REST - 1’
SIDE CRUNCH R 10
SIDE CRUNCH L 10
STANDING KB HALO L 10
STANDING KB HALO R 10
PLANK ...

COSA SERVE:
- Tappetino

3x REST - 1’
PLANK 1’
PLANK CLOCK
ABS TWIST F.E.
SIDE PLANK BUTT TAPS

3x REST - 1’
SIDE TO SIDE PLANK
PLANK SIDE ROLL L
PLANK SIDE ROLL R
REVERSE CRUNCH

3x REST - 1’
HOLLOW ROCK
PLANK KNEE TUCKS
PLANK SPIDERMAN
ALT SL L-SIT

COSA SERVE:
- Swiss Ball
- Manubri o 2 Bottiglie d'Acqua
- Tappetino

3x REST - 1’
PLANK 1’
DYNAMIC DIVE
SB CRUNCH
TK ROLL OUTS

3x REST - 1’
SB JK ON ELBOW
SB PIKE
SB REVERSE CRUNCH
TK SB DIVING

3x REST - 1’
LYING LEG RAISES
SL JK R
SL JK L
ALT SL JK