FitnessRum

This workout stir the upper back and tighten the abs really great. You have to put bigger weighs on the mat, if you want to feel the workout well!

If workouts are something new for you: first try the 90 day challenge level 2. After you are done, try level 3. Level 3 is harder than level 2.

If you want to see your before-after photos, you have to eat the right amount of food for you. Just workouts are not enough. You have to combine both regular workouts + eating the right amount of food.

This workout has an easier version.

I part
Do maximum rounds for 20 minutes. If you want you can work out for 25 or 30 minutes.

1. Plank pull forward-backward + push up – ALT sides – 6
2. ALT weighted jump lunge – 6
3. Dive bomber – 6
4. ALT pull under lunge – 6
5. Jump over burpee no push up – 6
6. Pigeon crunch LEFT side – 6
7. Sumo dead lift – 6
8. Pigeon crunch RIGHT side – 6

II part
6 intervals 10/10
Do one leg only
1. Leg back raise
2. Leg side raise

90 seconds – active rest
1. Jumping jacks – 4
2. Scissors – 4

Do the interval training with the other leg.

Which exercise was most difficult for you?
In the beginning I thought that I didn’t put enough weights for pulling, but in the middle of the workout I felt this is enough challenge.