#1 COSA SERVE = TAPPETINO
WARM UP #1
QUADRUPED CAT COW
FROG JUMPS
ELLIPTICAL
ALT. SKIP CONTINUOUS
JUMPING JACKS HIGH KNEE JUMP
WOD #1
AIR SQUAT
DYAMOND PUSH UP
ALT. BIRD DOG
TWIST MOUNTAIN CLIMBERS
BACK EXTENTION
BACK EXTENTION ADD/ABD
PLANK
HAND PLANK TOES TAPS
#2 COSA SERVE = TAPPETINO
WARM UP #2
PSOAS STRETCH L
PSOAS STRETCH R
BEAR WALK
SKIP CROSSOVER
HOP JUMP TO HIGH JUMP
WOD #2
FLOOR BRIDGE
SPLIT SQUAT JUMP R
SPLIT SQUAT JUMP L
ALT. BACK LUNGE
ABS ALT. TOES TOUCH
HOLLOW ROCK
DYNAMIC TUCK CRUNCH
PLANK FRONT JUMP
#3 COSA SERVE = TAPPETINO E ELASTICO
WARM UP #3
LOWER LEG L
LOWER LEG R
SUMO SQUAT ALT. T. SPINE ROTATION
INCH WORM
LATERAL SIDE JUMP
WOD #3
BOARD JUMP
BURPEES
SPLIT SQUAT ISO L
SPLIT SQUAT ISO R
MILITARY PLANK TO TOES TOUCH
BOXING CRUNCH
BACK EXTENTION
PUSH UP
#4 COSA SERVE = TAPPETINO E RIALZO
WARM UP #4
PIGEON L
PIGEON R
KICK BACK RUN
LOW LIZARD
DOWN DOG
WOD #4
CRAB WALK FRONT/BACK
FRONT BACK SKIP
BOX STEP UP R
BOX STEP UP L
FLOOR BRIDGE
HINDU PUSH UP
CRUNCH
REVERSE CRUNCH
WARM UP #5
STD. QUAD STRETCH L
STD. QUAD STRETCH R
V STRETCH
ALLIGATOR WALK
ALT. SHUFFLE
WOD #5
JUMPING LUNGE
PUSH UP
BURPEES
HIGH SKIP
MINIBOUNCE
MOUNTAIN CLIMBER
PLANK SUPERMAN R
PLANK SUPERMAN L
#6 COSA SERVE = TAPPETINO
WARM UP #6
SEATED BUTTERFLY STRETCH
PRONE BUTTERFLY STRETCH
QUADRUPED BRIDGE
DUCK WALK
FRONT MINIBOUNCE TO BACK RUN
WOD #6
JUMPING JACKS – HIGH KNEE JUMP
BURPEES TO BEAR PLANK
ISO FLOOR BRIDGE
S.L. FLOOR BRIDGE R
TUCK CRUNCH
SIDE TO SIDE PLANK
MILITARY P...
#7 COSA SERVE = TAPPETINO
WARM UP #7
HEEL TAP
SUPINE HIP STRETCH L
SUPINE HIP STRETCH R
SUMO SQUAT TO STAND
BABOON L&R
WOD #7
ELLIPTICAL
SKIP HIGH KNEE
SIDE JUMP
HOP JUMP TO HIGH JUMP
S.L. DEADLIFT L
S.L. DEADLIFT R
PUSH UP HIP EXT. R
PUSH UP HIP EXT. L
#8 COSA SERVE = TAPPETINO
WARM UP #8
FRONT NECK STRECH
HALASANA 2
DOWN DOG
SCORPION R
SCORPION L
WOD #8
MINIBOUNCE
JUMPING JACKS HIGH KNEE JUMP
BURPEES
ALT. FRONT LUNGE
ALT. BACK LUNGE
PLANK SHOULDER TAP
SIDE CRUNCH R
SIDE CRUNCH L
#9 COSA SERVE = TAPPETINO
WARM UP #9
ISLAM INTRA ROTARY SHOULDER STRETCH L
ISLAM INTRA ROTARY SHOULDER STRETCH R
SEATED CAT COW
GORILLA SLAM
LATERAL SKIP STOP & GO
WOD #9
CROSS BODY KNEE TUCK PLANK
SPLIT SQUAT L
SPLIT SQUAT R
BURPEES TO BEAR PLANK
TWIST MOUNTAIN CLIMBERS
PLANK HIP...
#10 COSA SERVE = TAPPETINO
WARM UP #10
ADDUCTOR ROCK R
ADDUCTOR ROCK L
ALT. SPIDERMAN T SPINE ROTATION
FLAT FOTH DUCK WALK
SIDE JUMP
WOD #10
-HIGH SKIP
JUMPING LUNGE
BOARD JUMP
REVERSE CRUNCH
ABS SCISSOR
REVERSE CRUNCH KNEE FACE
BURPEES
SEATED LEG RAISE
#11 COSA SERVE = TAPPETINO
WARM UP #11
SIDE TO SIDE ISLAM T. STRETCH
ISLAM TO INDU MOBILITY
ALT. SPLIT SQUAT TO HAMSTRING STRETCH
CROUCHING TIGER
ELLIPTICAL
WOD #11
S.L. DEADLIFT L
S.L. DEADLIFT R
HOP TO SQUAT
ABS TOES TOUCH
HOLLOW BODY HOLD
HOLLOW ROCK
PLANK FRONT JUMP
AIR SQU...
COSA SERVE = TAPPETINO, ELASTICO
WARM UP #12
LOWER LEG L
LOWER LEG R
JEFFERSON CURL
CALF STRETCH L
CALF STRETCH R
WOD #12
JUMPING JACKS – HIGH KNEE JUMP
JUMPING LUNGE
SKIP HIGH KNEE
BURPEES
ABS TWIST F.E.
PLANK SPIDERMAN
ELLIPTICAL
ABS SCISSOR