DAY 1: Full-body Workout

Full-body workout is done in a circular fashion. You complete one exercise and move to the other with 30s rest in between.

WARM-UP

Exercise number 1: Pump squat

Exercise number 2: Wall-sit

Exercise number 3: In & Out Pushup

Exercise number 4: Lateral pulldown

Exercise number 5: Shoulder Press

Exercise number 6: Standing horizontal pull

Exercise number 7: Biceps curl

Exercise number 8: Dips

Exercise number 9: Side plan with hip extension

DAY 2: HIIT Workout

WARM-UP

Exercise 1: V-hold

Exercise 2: Iron butterflies

Exercise 3: Bear jumps

Exercise 4: Heel touches

Exercise 5: Hip raises

Exercise 6: Bycicles

DAY 3: Cardio Time

This is the day we encourage you to decide on your favorite cardio workout! Cardio on day 3 is optional but highly recommended. You can do whatever activity you like (jogging, walking, cycling, hiking, …), just make sure to do it for at least 30 minutes.

The best option is to go out in the nature and enjoy some fresh air to get that extra oxygen and vitamin D from the sun. And to make it more fun - enjoy your friend(s)!

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DAY 4: Full-body Workout

Full-body workout is done in a circular fashion. You complete one exercise and move to the other with 30s rest in between.

WARM-UP

Exercise number 1: Pump squat

Exercise number 2: Wall-sit

Exercise number 3: In & Out Pushup

Exercise number 4: Lateral pulldown

Exercise number 5: Shoulder Press

Exercise number 6: Standing horizontal pull

Exercise number 7: Biceps curl

Exercise number 8: Dips

Exercise number 9: Side plan with hip extension

DAY 5: HIIT Workout

WARM-UP

Exercise 1: V-hold

Exercise 2: Iron butterflies

Exercise 3: Bear jumps

Exercise 4: Heel touches

Exercise 5: Hip raises

Exercise 6: Bycicles

DAY 6: Cardio Time

This is the day we encourage you to decide on your favorite cardio workout! Cardio on day 6 is optional but highly recommended. You can do whatever activity you like (jogging, walking, cycling, hiking, …), just make sure to do it for at least 30 minutes.

The best option is to go out in the nature and enjoy some fresh air to get that extra oxygen and vitamin D from the sun. And to make it more fun - enjoy your friend(s)!

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DAY 7: Rest day

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