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

WARM UP x 3 ROUND

CLAMSHELL B.W. L 10
CLAMSHELL B.W. R 10
TOES BANDED LATERAL WALKS 24
SKATERS 20
PIKE TO PLANK 10
SIT UP BOXE 20

ABS & GLUTE WORK OUT
5 ROUND
REVERSE HYPERS HIP MINIBAND 16
CRA...

COSA SERVE:
- Mini Band
- Un Rialzo oppure una Sedia
- Tappetino

WARM UP x 3 ROUND

ADDUCTOR ROCK R 5
ADDUCTOR ROCK L 5
QUADRUPED HIP ABDUCTION R 10
QUADRUPED HIP ABDUCTION L 10
SL POGO HOP R 20
SL POGO HOP L 20

ABS & GLUTE WORK OUT X 5 ROUND

3 JUMP SQUAT TO 3 MINIBAND ABDUCION 10
S...

COSA SERVE:
- Kettlebell
- Manubri o 2 Bottiglie d'Acqua
- Tappetino
WARM UP x 3 ROUND

LOWER LEG R 10
LOWER LEG L 10
KICK SIDE R 10
KICK SIDE L 10
SKIP BOBE DB FRONT 40
FLOOR BATTERFLY BRIDGE 10

ABS & GLUTE WORK OUT X5 ROUND

JUMP SQUAT 180° 6
S.L POGO HOP R 20
S.L POGO HOP L 20
ELONGAT...

COSA SERVE:
- Loop Band
- Mini Band
- Un Rialzo oppure una Sedia
- Tappetino
WARM UP x 3 ROUND

PSOAS STRETCH R 10
PSOAS STRETCH L 10
PLANK JACK COMBO 16
QUADRUPED DONKEY KICK R 20
QUADRUPED DONKEY KICK L 20
SUMO SQUAT 10

ABS & GLUTE WORK OUT X 5ROUND

CURTESY LUNGE LOOPBAND RESIST 20
SP...

COSA SERVE:
- Loop Band
- Manubri o bottiglie d'Acqua
- Un Rialzo oppure una Sedia
- Tappetino

WARM UP x 3 ROUND

WALL LOWER 2LEG 30"
WALL ADDUCTOR 2 LEG STRETCH 30"
LOOPBAND RESIST ADDUCTION L 30
LOOPBAND RESIST ADDUCTION R 30
SCISSOR BOXING CRUNCH 40
ALT. SIDE SPLIT SQUAT TO LAT. BAND RI...

COSA SERVE:
- Mini Band
- Tappetino

WARM UP x 3 ROUND

WALL ADDUCTOR STRETCH L 30"
WALL ADDUCTOR STRETCH R 30"
ADDUCTOR ABS TOES TOUCH L 10
ADDUCTOR TOES TOUCH R 20
SIDE PLANK CLAMSHELL L 40"
SIDE PLANK CLAMSHELL R 40"

ABS & GLUTE WORK OUT X5 ROUND

7DYNAMIC PLANK TO CLIMBERS 12
7SIDE T...

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

WARM UP x 3 ROUND

KICK SIDE R 10
KICK SIDE L 10
SKIP BOXE DB FRONT 20
JUMPING JACK BOXE DB 20
SCISSOR BOXING CRUNCH DB 20
JUMPING LUNGE 12

ABS & GLUTE WORK OUT X5 ROUND

SQUAT ALT FRONT KICK 20
SQUAT JUMP 10
DEADLIFT KB 20
P...

COSA SERVE:
- Mini Band
- Un Rialzo oppure una Sedia
- Bilanciere oppure un asta
- Tappetino

WARM UP x 3 ROUND

TOES & KNEE LATERAL WALK ALT 24
CRAB WALK 24
S.L HIP THRUST R 10
S.L HIP THRUST L 10
ADD/ABD IN FLOOR BRIDGE MINIBAND 10
PIKE TO PLANK 20

ABS & GLUTE WORK OUT X5 ROUND

3 ...

COSA SERVE:
- Mini Band
- Loop Band
- dei Rialzi oppure 2 sedie
- Tappetino

WARM UP x 3 ROUND

TOES BANDED LATERAL WALKS ALT 24
SIDE TO SIDE PLANK 10
JUMP SQUAT SIDE TO SIDE LUNGE 12
CLAMSHELLS MINIBAND L 20
CLAMSHELLS MINIBAND R 20
RFE MINIBAND BRIDGE 20

ABS & GLUTE WORK OUT X5 ROUND...

COSA SERVE:
- Mini Band
- Loop Band
- Tappetino

WARM UP x 3 ROUND

LEG RISE CRUNCH MINIBAND 20
PLANK SIDE KICK ADD L 10
PLANK SIDE KICK ADD R 10
KB STABILITY MOUNTAIN CLIMBERS 30
ABS SWING BODY WEIGHT 10

ABS & GLUTE WORK OUT X5 ROUND

PUSH UP ALT. MINIBAND HIP EXT 8
ADD/ABD FLOOR BRIDGE ...

COSA SERVE:
- Kettlebell
- Mini Band
- Loop Band
- Tappetino

WARM UP x 3 ROUND

LOOPBAND RESIST ADDUCTION L 20
LOOPBAND RESIST ADDUCTION R 20
SPLIT SQUAT ALT HIGH KNEE 10
SQUAT ALT FRONT KICK 20
PLANK JACK COMBO 8
FLOOR BUTTERFLY BRIDGE 20

ABS & GLUTE WORK OUT X5 ROUND

SQUAT JUMP KB ...

#11 COSA SERVE = MINIBAND E PESETTI

3 ROUND WARM UP
IN & OUT CRUNCH & HALF CIRCLE
FLUTTER KICK
LEG RISE CRUNCH MINIBAND
PIKE TO PLANK
SIDE TO SIDE PLANK

TABATA 20/10 X 6 ROUND WOD
S.L. HIP THRUST R
S.L HIP THRUST L
SPRINTER R.DL. OFFSET LOAD DB L
SPRINTER R.DL. OFFSET LOAD DB R
...