lukas

50 jumping jacks

30x3 bycicle crunches

15x4 heel touches

1min ab hold

30sec x 2 russian twists

1min x 3 plank

take your rest and time, every body is different, if you can't do some exercises now, skip and try to adapt it to your own rhytm ,, round 2

30 jumping jacks

30 x 3 squats

15 x 4 lateral leg raises

10 x 3 calf raises

25 squats

20 x 2 and 30sec pulse glute bridge

20 x 2 sumo squat

30 x 2 glute kickback

40 x 2 donkey kicks

20x fire hydrant

take the necessary rest, your body needs to recover from exercise, otherwise, your muscles will be damaged and will not get stronger, but weaker and fragile,, round 3 and last round

30 x 2 overhead tricep extension

15 x 2 tricep dip

arm plank / touch plank 15 x 3

dolphin pose 1min

push up (with or w/o knees) 10 x 4

flippy bird 1min x 2

inchworm 10 x 4

eu amo sentir minha barriga roncar.

eu amo sentir a tontura.

eu amo me sentir fraco.

I can finally fully wrap my thumb and pinky finger around my wrist! (Ignore monkey hanging from the ceiling)