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  • Tue. Upper Body (Back and Posture) (55:00)

    Exercises:
    • Arm Circles
    • Shoulder Rolls With Scapular Squeezes
    • Cat Cow
    • Thoracic Rotations On Hands/knees
    • Wall Slides
    • Inchworms Or Walkouts
    • Prone W Row (덤벨로우 해도됨)
    • Rest
    • Wall Slide With Lift-off
    • Self-resisted Lat Pulldown
    • Prone Lat Sweep
    • Incline Push-ups
    • Close Grip Incline Push Ups
    • Scapular Push-ups
    • High Plank Hold
    • Prone Y Raise
    • Prone T-raise
    • Reverse Snow Angels
    • (r) Side-lying Lateral Raise
    • (l) Side-lying Lateral Raise
    • Forearm Plank
    • R Side Plank
    • L Side Plank
    • Dead Bug
    • Wall Angels
    • Chest Opener With Slow Breathing
    • Rest/stretch
    • arm circles 1:00
    • shoulder rolls with scapular squeezes 1:00
    • cat-cow 1:00
    • thoracic rotations on hands/knees 1:00
    • wall slides 1:00
    • inchworms or walkouts 1:00
    • prone w row 0:45
    • rest 0:15
    • wall slide with lift-off 0:45
    • rest 0:15
    • self-resisted lat pulldown 0:45
    • rest 0:15
    • prone lat sweep 0:45
    • rest 0:15
    • prone w row 0:45
    • rest 0:15
    • wall slide with lift-off 0:45
    • rest 0:15
    • self-resisted lat pulldown 0:45
    • rest 0:15
    • prone lat sweep 0:45
    • rest 0:15
    • prone w row 0:45
    • rest 0:15
    • wall slide with lift-off 0:45
    • rest 0:15
    • self-resisted lat pulldown 0:45
    • rest 0:15
    • prone lat sweep 0:45
    • rest 1:00
    • incline push-ups 0:45
    • rest 0:15
    • close-grip incline push-ups 0:45
    • rest 0:15
    • scapular push-ups 0:45
    • rest 0:15
    • high plank hold 0:45
    • rest 0:15
    • incline push-ups 0:45
    • rest 0:15
    • close-grip incline push-ups 0:45
    • rest 0:15
    • scapular push-ups 0:45
    • rest 0:15
    • high plank hold 0:45
    • rest 0:15
    • incline push-ups 0:45
    • rest 0:15
    • close-grip incline push-ups 0:45
    • rest 0:15
    • scapular push-ups 0:45
    • rest 0:15
    • high plank hold 0:45
    • rest 1:00
    • prone Y raise 0:45
    • rest 0:15
    • prone T raise 0:45
    • rest 0:15
    • reverse snow angels 0:45
    • rest 0:15
    • (R) side-lying lateral raise 0:45
    • rest 0:15
    • (L) side-lying lateral raise 0:45
    • rest 0:15
    • prone Y raise 0:45
    • rest 0:15
    • prone T raise 0:45
    • rest 0:15
    • reverse snow angels 0:45
    • rest 0:15
    • (R) side-lying lateral raise 0:45
    • rest 0:15
    • (L) side-lying lateral raise 0:45
    • rest 1:00
    • forearm plank 0:45
    • rest 0:15
    • (R) side plank 0:45
    • rest 0:15
    • (L) side plank 0:45
    • rest 0:15
    • dead bug 0:45
    • rest 0:15
    • forearm plank 0:45
    • rest 0:15
    • (R) side plank 0:45
    • rest 0:15
    • (L) side plank 0:45
    • rest 0:15
    • dead bug 0:45
    • rest 1:00
    • wall angels 1:00
    • chest opener with slow breathing 1:00
    • rest/stretch 2:00

  • Mon. Lower Body (Glutes and Quads) (1:00:00)

    Exercises:
    • Brisk Walk In Place
    • Hip Circles
    • Alternating Leg Swings
    • Bodyweight Squats
    • Alternating Reverse Lunges
    • Glute Bridges
    • Standing Calf Raises
    • Forward Fold
    • Rest
    • Banded Squat
    • R - Split Squat
    • L - Split Squat
    • Banded Glute Bridge
    • (r) Side-lying Band Abduction
    • (l) Side-lying Banded Abduction
    • (r) Standing Band Lateral Walk
    • (l) Standing Band Lateral Walk
    • (r) Side-lying Banded Abduction
    • Wall Sit
    • Slow Squat With Hold At Bottom
    • (r) Single-leg Calf Raises
    • (l) Single-leg Calf Raises
    • Dead Bug
    • Hollow Hold
    • Glute Bridge Hold With Pulses
    • Rest/stretch
    • brisk walk in place 2:00
    • hip circles 1:00
    • alternating leg swings 1:00
    • bodyweight squats 1:00
    • alternating reverse lunges 1:00
    • glute bridges 1:00
    • standing calf raises 1:00
    • forward fold 1:00
    • rest 0:15
    • banded squat 0:45
    • rest 0:15
    • (R) split squat 0:45
    • rest 0:15
    • (L) split squat 0:45
    • rest 0:15
    • banded squat 0:45
    • rest 0:15
    • (R) split squat 0:45
    • rest 0:15
    • (L) split squat 0:45
    • rest 0:15
    • banded squat 0:45
    • rest 0:15
    • (R) split squat 0:45
    • rest 0:15
    • (L) split squat 0:45
    • rest 0:15
    • banded squat 0:45
    • rest 0:15
    • (R) split squat 0:45
    • rest 0:15
    • (L) split squat 0:45
    • rest 1:00
    • banded glute bridge 0:50
    • rest 0:10
    • (R) side-lying band abduction 0:50
    • rest 0:10
    • (L) side-lying banded abduction 0:50
    • rest 0:10
    • banded glute bridge 0:50
    • rest 0:10
    • (R) standing band lateral walk 0:50
    • rest 0:10
    • (L) standing band lateral walk 0:50
    • rest 0:10
    • banded glute bridge 0:50
    • rest 0:10
    • (R) side-lying banded abduction 0:50
    • rest 0:10
    • (L) side-lying banded abduction 0:50
    • rest 0:10
    • banded glute bridge 0:50
    • rest 0:10
    • (R) standing band lateral walk 0:50
    • rest 0:10
    • (L) standing band lateral walk 0:50
    • rest 1:00
    • wall sit 0:40
    • rest 0:20
    • slow squat with hold at bottom 0:40
    • rest 0:20
    • wall sit 0:40
    • rest 0:20
    • slow squat with hold at bottom 0:40
    • rest 0:20
    • wall sit 0:40
    • rest 0:20
    • slow squat with hold at bottom 0:40
    • rest 0:20
    • wall sit 0:40
    • rest 0:20
    • slow squat with hold at bottom 0:40
    • rest 1:00
    • standing calf raises 0:45
    • rest 0:15
    • (R) single-leg calf raises 0:45
    • rest 0:15
    • (L) single-leg calf raises 0:45
    • rest 0:15
    • dead bug 0:45
    • rest 0:15
    • hollow hold 0:45
    • rest 0:45
    • standing calf raises 0:45
    • rest 0:15
    • (R) single-leg calf raises 0:45
    • rest 0:15
    • (L) single-leg calf raises 0:45
    • rest 0:15
    • dead bug 0:45
    • rest 0:15
    • hollow hold 0:45
    • rest 0:15
    • glute bridge hold with pulses 0:30
    • rest 0:15
    • glute bridge hold with pulses 0:30
    • rest 0:15
    • glute bridge hold with pulses 0:30
    • rest 0:15
    • glute bridge hold with pulses 0:30
    • rest/stretch 3:15

  • HIIT Timer (16:15)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00
    • Low Intensity 0:05
    • High Intensity 1:00

  • Ballerz (2:02:00)

    Exercises:
    • Game On
    • Break
    • Warmup 8:00
    • Game on! 13:00
    • Break 3:00
    • Game on! 13:00
    • Break 3:00
    • Game on! 13:00
    • Break 3:00
    • Game on! 13:00
    • Break 3:00
    • Game on! 13:00
    • Break 3:00
    • Game on! 13:00
    • Break 3:00
    • Game on! 13:00
    • Go home! 5:00

  • ANAT331 Student Presentations 25/05/26 (50:00)

    Exercises:
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00
    • 0:00
    • 2:00

  • ymcf250526 (50:40)

    Exercises:
    • Direita
    • Esquerda
    • Explica'c~ao
    • Aquecimento
    • Amigo A
    • Troca
    • Amigo B
    • 50% Max Do Teste Anterior
    • 10 Thruster
    • The Capacity Test
    • 25/05/26 0:10
    • Direita 1:00
    • Esquerda 1:00
    • Direita 1:00
    • Esquerda 1:00
    • Direita 1:00
    • Esquerda 1:00
    • Explicação 2:00
    • Aquecimento 6:00
    • Explicação 3:00
    • Amigo A 1:00
    • Troca 0:29
    • Amigo B 1:00
    • Explicação 3:00
    • 50% Max do Teste anterior 1:16
    • 10 Thruster 1:15
    • 50% Max do Teste anterior 1:15
    • 10 Thruster 1:15
    • 50% Max do Teste anterior 1:15
    • 10 Thruster 1:15
    • 50% Max do Teste anterior 1:15
    • 10 Thruster 1:15
    • Explicação 3:00
    • THE CAPACITY TEST 15:00

  • HIIT Timer (15:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:30
    • High Intensity 0:50
    • Low Intensity 2:00
    • High Intensity 0:50
    • Low Intensity 2:00
    • High Intensity 0:50
    • Low Intensity 2:00
    • High Intensity 0:50
    • Low Intensity 2:00
    • High Intensity 0:50
    • Low Intensity 2:00
    • High Intensity 0:50

  • HIIT Timer (5:45)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:20
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Low Intensity 0:05
    • High Intensity 0:15
    • Cooldown 0:30

  • Custom Timer (5:29)

    Exercises:
    • Sporo
    • Pauza
    • Normalana Brzina
    • Brzo
    • Sporo 2:00
    • Pauza 0:59
    • Normalana brzina 1:00
    • Pauza 1:00
    • Brzo 0:30

  • 16 (5:20)

    Exercises:
    • Interval 1
    • Interval 2
    • Interval 3
    • Interval 4
    • Interval 5
    • Interval 6
    • Interval 7
    • Interval 8
    • Interval 9
    • Interval 10
    • Interval 11
    • Interval 12
    • Interval 13
    • Interval 14
    • Interval 15
    • Interval 16
    • Interval 17
    • Interval 18
    • Interval 19
    • Interval 20
    • Interval 1 0:16
    • Interval 2 0:16
    • Interval 3 0:16
    • Interval 4 0:16
    • Interval 5 0:16
    • Interval 6 0:16
    • Interval 7 0:16
    • Interval 8 0:16
    • Interval 9 0:16
    • Interval 10 0:16
    • Interval 11 0:16
    • Interval 12 0:16
    • Interval 13 0:16
    • Interval 14 0:16
    • Interval 15 0:16
    • Interval 16 0:16
    • Interval 17 0:16
    • Interval 18 0:16
    • Interval 19 0:16
    • Interval 20 0:16

  • 16 (0:46)

    Exercises:
    • Interval 1
    • Interval 2
    • Interval 1 0:16
    • Interval 2 0:30

  • HIIT Timer (10:00)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:30
    • High Intensity 0:45
    • Low Intensity 1:00
    • High Intensity 0:45
    • Low Intensity 1:00
    • High Intensity 0:45
    • Low Intensity 1:00
    • High Intensity 0:45
    • Low Intensity 1:00
    • High Intensity 0:45
    • Low Intensity 1:00
    • High Intensity 0:45

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