Warm-up X trainer10 min l4 76 kcal
20 squats
20 squats-pulses
20 squats + side leg
20 squats + leg to chest
20 squats -left hill up
20 squats right leg up
10 squats both legs up
20 single lunges l leg
20 single lunges r leg
20 jumping lunges
10 tuck jumps
10 single bicep curls
10 hummer curls (both arms)
20 chest press
20 triceps dips
10 abs tucks
30 min X-trainer l3 170kcal
Stretching
(at home gym)
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