FitnessRum

Gorgeous 🙂 this is the last workout of these 90 days, but not the last workout. We continue to work out forever 🙂 In level 3 post you can read when it’s good to do long workouts and how to burn calories with workouts.

This workout has a harder version.

It’s shot only the first part of the workout in the video above – about 47 minutes. If you long long workout over 90 minutes, do the video twice. I wanted to shoot and assemble a workout over 90 minutes but I had technical difficulties and I had to assemble the first part only. The second part is repetition of the first. I was challenged with no time to assemble and other technical difficulties, but I already know what to do when I shoot long workouts.

Do each combo 3 rounds and after that go to the next combo.

Combo 1 – 3 rounds
1. Burpee with push up – 4
2. Renegade row – 4 each side
3. Abs, leg raise – 4
4. Abs, toes touch – 4

Combo 2 – 3 rounds
1. Lunge with dumbbells – 4 each leg
2. Goblet squat– 4
3. Single leg bridge – 4 each leg

Combo 3 – 3 rounds
1. Upward-downward dog – 4
2. Crab 2 count for 1 – 4
3. Frog claps – 5
4. From downward dog out in jump – 4
5. V sit with bent knees – 4
6. Scissor jump 2 count for 1 – 4

Combo – 4 – 3 rounds
1. 4 half knees + 4 jumping jacks – 4
2. 4 left-right jumps – 4 mounting climbers – 4
3. Burpee – 4

Combo 5 – 3 rounds
1. Single leg hip raise on chair – 4 each
2. Hands on the floor back leg raise, knee to the shoulder, side extent – 4 each leg
3. Single leg bridge – 4 each leg

Combo 6 – 3 rounds
1. Triceps push up – 4
2. Row – 4 each

Combo 7 – 3 rounds
1. Squats with dumbbells – 4
2. Wide push up – 4
3. Renegade row – 4 each
4. Romanian dead lift – 4 each leg

Combo 8 – 3 rounds
1. Squat + Arnold press – 4
2. Plie squat – 4
3. Sumo squat + leg side raise – 4 each leg

Combo 9 – 3 rounds
1. 4 left-right + 4 forward-backward – 4
2. 4 plank jacks + 4 jumping jacks – 4
3. 4 half high knees + 4 mountain climber – 4
4. 4 basketball jumps + 4 plank to squat – 4

Combo 10 – 3 rounds
1. Dumbbell side raise – 4
2. Dumbbell press up – 4
3. ALT reverse lunge with climb – 4

Combo 11 – 3 rounds
1. Row supinated grip – 4 each
3. Flies – 4
4. Weighted crunch with dumbbells – 4

Combo 12 – 3 rounds
1. Push up wide shoulder diamond – 3
2. Jump over the mat 2 count for 1 – 3
3. Knee to opposite arm from plank – 3 each side
4. Jump over the mat 2 count for 1 – 3
5. Crunch – 3
6. Jump over the mat – 3

Combo 13 – 3 rounds
1. Goblet squat + press rep – 4
2. Single leg jump, other leg 4 raise forward – 4 side – 4 each leg
3. Cross jump – 4
4. Triple abs – 4

Combo 14 – 3 rounds
1. Single knee push up -4
2. Pull over + crunch – 4
3. From squat – side raise for back – 4 each
4. Long jump – 4
5. Scissors – 4

Did you repeat the workout? Would you like to train over an hour every day? Do you think you can resist this kind of stress?