Name: 30 Perces Pulzusmérésekkel_Cardio Running Workout Music Mix 2013 VOL 1 by Edzocsuka
Duration: 30 min 19 s
Description: 5. 10. 20. 25. percben pulzusmérés, négy halkabb pittyenés és egy hangosabb dupla pityyenés - ez jelzi a 10 másodperces mérés kezdetét. Mégegy ugyanilyen a végét.

This full body workout program has 6 sets or five minute combo reps.

1. warm up
2. cardio
3. abs & core
4. arms
5. cardio
6. stretch

(1) The first song (Take on Me -Batucadasamba) is for your warm up. There are no prompts for this warm up. Walk in place. (A) Swing Arms Shoulders relaxed. fingers extended. (B) Arms extending out to sides. fingers open. (C ) Arms up in air. Straight up March in place, etc. the song increases tempo as it draws to end to increase your heart rate. switch between arms swinging, out to sides, and up through our length of song. 

take this time to announce inspiration quote and provide instruction.

(2) Cardio. (DJ Wady - Pump Up The Jam Dj Wady & Ramirez Brothers 2010 Mix) Follow prompts. two ppl leading up front. modified available, 1min water break when work out is complete.
jog in place
jumping jacks
ski hops
jump rope
front kicks
scissor jacks
plie squat hops
floor to ceiling jumps
butt kickers
knee ups




(3) Abs & Core. (Gran2rismo - I Need A Hero (Catamaran Mix)) Follow voice prompts. 1min water break when work out is complete.
basic crunch
right oblique crunch
left oblique crunch
bicycle crunch
reverse crunch
long arm crunch
crossover crunch
half curl
vertical leg crunch
plank


(4) Arms. (Eye Of The Tiger (Karim Slomo Dub)) Follow Voice prompts. 1min water break when work out is complete.
high side plank right
high side plank left
full push ups
high low plank
one arm push up left
one arm push up right
half push ups
reverse bridge dips
reverse plank dips
bottoms up push ups
 
(5) Cardio. (QUEEN - We are the champions (Paco Banaclocha private mix)) Follow voice prompts. 1min water break when work out is complete.
jog in place
jumping jacks
ski hops
jump rope
front kicks
scissor jacks
plie squat hops
floor to ceiling jumps
butt kickers
knee ups


Take this 1.5 minute break time to announce inspiration quote and provide instruction.

(6) Stretch and cool down. follow voice prompts.

Each rep is between 20 and 45 seconds. This keeps the sets full of variation while promoting a more complete workout for each target area.

*songs used with permission.

Workout and Fitness Routine (warmup-cardio-abs-arms-stretching)

5. 10. 20. 25. percben pulzusmérés, négy halkabb pittyenés és egy hangosabb dupla pityyenés - ez jelzi a 10 másodperces mérés kezdetét. Mégegy ugyanilyen a végét.

30 Perces  Pulzusmérésekkel_Cardio   Running Workout Music Mix 2013 VOL 1

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