Lalofit V.2- The Freeze Technique, Live It
List of Exercises
1. Warm up
2. Interval 1:
-15 jumping jacks with double count
-15 squats with Arnold press
-20 alternating spider push ups
-20 alternating push ups to deep lunges
-60 seconds running in place
-30 alternating leg up and arounds (similar to crescent kick)
-30 seconds rest
3. Interval 2:
-30 alternating lunge backs with overhead press
-30 alternating legs in & out jumps
-20 alternating push ups then twist to side
-15 scissor lunges
-15 double count jumping Jacks
-30 seconds rest
4. Interval 3:
-30 alternating lunge back heel touches with knee hold
-15 posterior flyes
-15 back flyes
-30 alternating push ups touching elbow to knee
-15 seconds running in place with high knees
-30 alternating side lunges
-30 seconds rest
5. Interval 4:
-15 downward dog to upward dog
-15 shoulder presses
-20 alternating bicep rotations
-1 squat with 10 second hold
-30 alternating scissor lunge
-30 alternating hops
-30 seconds rest
6. Interval 5:
-30 alternating single leg balance with rows
-20 alternating bicep rotations
-15 jump squats
-15 leg raises with freeze
-15 leg up & around (crescent kicks)
-30 seconds rest
7. Interval 6:
-Ab work on floor
-15 alternating forearm plank with leg raises
-15 burpees
-1 squat with 10 second hold
8. Cool down and stretch
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