CGDC- Conditioning Plan🤍🖤❤️ скачать в хорошем качестве

CGDC- Conditioning Plan🤍🖤❤️

Conditioning plan💪🏽⚡️- which includes stamina, legs & core with a short cool down❤️. Here is a conditioning plan that a few of our seniors made. This is super easy to follow whilst classes are off. No excuses to not keep up your fitness, We may not be going on any summer holidays till COVID-19 is a distant memory but let's push still to get these summer bodies 🤣😘. If you would like to push yourself a little bit harder add on ankle/wrist weights. Personally I would do this 3 times a week at least to maximise full potential in these work outs. I will list below how long to execute & how many reps for each exercise⚡️🤍✨. •JOG- Jog on the spot for 1 minute to increase blood flow, this gets the heart pumping blood around your body faster! •JUMPING SQUATS- or how we always say 'jump, jump squat'. Execute 8 reps & do 3 sets. For our younger kiddies just do 10! •STAR JUMPS- I would do 8 in all directions (front, side, back, side- as shown in the video) then do 4 in all directions, then 2, finally then 1. •HIGH KNEES- do high knees consecutively for 1 minute. •BURPEES- Execute 8 reps & do 3 sets •JUMPING LUNGE- Execute 8 reps & do 3 sets. (To my younger kids just so 10) •PLIÉ TURN TO LUNGE- Hold each static position for 10 seconds, DONT let your knee touch the floor & feel the BURNNNNNNN🔥🔥. •SQUATS- Execute 8 reps & do 3 sets. •ONE LEG SQUATS (OPTIONAL) •LEG RAISE- 10 on each leg. •EGG ROLLS- Not only are these super good for your legs, they will also help improve your forwards roll! Wee ones, we work on these ALLLLL the time. •WALL SIT- 30 seconds!!!!! •SITS UPS- Execute 8 reps & do 3 sets. •CRUNCHES- Execute 8 reps & do 3 sets. •BICYCLES- Execute 8 reps & do 3 sets. •LEG LIFTS- Execute 8 reps & do 3 sets. •RUSSIAN TWISTS- Execute 8 reps & do 3 sets. •HIP LIFTS- Execute 10 reps & do 3 sets. •PLANK- Hold for 30 seconds. FINALLY, cool down & shake it off. Great work guys ❤️🖤🤍. Hope everyone enjoyed this. & I can't wait to see you all black at classes but for now this will have to do. Love you all❤️❤️❤️❤️❤️