#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