Day 1 10x genuflexiuni Day 7 2 x 30s

9x fandari
8x ridicari bazin
7x jumping jacks
Day 2 30 s genuflexiuni (push press) Day 8 3 x 30s
fandari laterale
mountain climber
run & sprint
Day 3 2 x 20s push press Day 9 4 x 10
plank
genuflexiuni cu saritura
fandari cu rasucire
Day 4 4 x 10 fandari Day 10 2 x 20s
burpees
jumping jacks
ridicari bazin
Day 5 3 min genuflexiuni
fandari
mountain climber
Day 6 2 x 20s ridicari bazin
mountain climber Day 11 2 x 20s
ridicari posterior
frog jumps
plank
mountain climber
mountain climber Day 12 3 x 30s flotari brate (scaun)
abdomene inverse push press
superman (pe burta) flotari triceps (scaun)
burpees Day 13 2 x 40s genuflexiune + 2 fandari spate
flotari mountain climber
flotari brate (scaun) alergare cu genunchii la palme
genuflexiuni flotare + superman
jumping jacks abdomene
step up jumping jacks
mountain climber (scaun) Day 14 genuflexiuni pe scaun
2 fandari + genuflexiune flotari triceps
flotari brate (scaun) step up
sarituri laterale ridicari bazin
fandari cu rasucire abdomene
fandari in spate mountain climber
mountain climber
genuflexiuni cu saritura
ridicari bazin
flotari
coborari pe brate
plank
abdomene
scandura laterala
bicicleta
superman
coborare de picioare