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07:34Episode 17.5 Minute LADDER Rollouts (DE)
Episode 1
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07:31Episode 27.5 Minute LADDER Hanging Ab Curls (DE)
Episode 2
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04:55Episode 3SPEED SETS Bodyrocks (DE)
Episode 3
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05:22Episode 4SPEED SETS Jack Knives (DE)
Episode 4
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06:47Episode 5INTERVAL SETS (DE) Rollouts
Episode 5
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06:37Episode 6INTERVAL SETS (DE) Hanging Ab Curl
Episode 6
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SUPERSETS (DE) Mountain Climber with V-ups
Episode 7
Mountain Climber (around): Bauchmuskeln, Serratus, Obliques, Schultern, Trizeps, Unterarme, Latissimus Dorsi, Quadrizeps, Schienbeinmuskeln
Side V-ups: Bauchmuskeln, Obliques, Serratus, Hüftbeuger, Schienbeinmuskeln, Nacken, hintere Deltamuskeln, Trizeps, Unterarme
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SUPERSETS (DE) Scorpion Kick with Windshiled Wipers
Episode 8
Workout beginnt an 1:30
Scorpion Kicks: Bauchmuskeln, Obliques, Serratus, Hüftbeuger, Gesäßmuskeln, Quadrizeps, Hamstrings, Schultern, Trizeps
Windshield Wipers: Bauchmuskeln, Hüftbeuger, Obliques, hintere Deltamuskeln, mittlere bis untere Trapezmuskeln
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41:31Episode 9Core Workout 1 (DE)
Episode 9
Warm Up
Bodyrock SPEED SETS
Rollout INTERVAL SETS
Scorpion Kick with Windshield Wiper SUPERSETS
7.5 Minute Hanging Ab Curl LADDERCool Down
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38:59Episode 10Core Workout 2 (DE)
Episode 10
Warm Up
Jack Knives SPEED SETS
7.5 Minute Rollout LADDER
Mountain Climber with Side V-Up SUPERSETS
Hanging Ab Curl INTERVAL SETSCool Down
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21:55Episode 11Schwimmer Zirkel 3 (DE)
Episode 11
Warm Up: Low Knee March
3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
Roll Outs
Cross Body Draw
Streamline TwistCool Down: Hip Rolls
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18:54Episode 122.0 (DE) Back Lying Exercises (1D8R)
Episode 12
Doppelstack mit 8 Wiederholungen
Short Kneeling Warm UpDead Bugs
Up & Overs
Glute Hip Ups
Windshield Wipers -
11:27Episode 132.0 (DE) Side Lying Exercises (1D8R)
Episode 13
Doppelstack mit 8 Wiederholungen
Warm Up- Short KneelingSide Crunch
Leg Lift
Hip Drop
Moon Walk
