props: mat, free weights
highlights: low impact, standing core, single leg challenges
level up: add ankle weights
level down: take it half tempo
props: free weights, mat
highlights: balance challenges, standing core, extended arm work
level up: use heavier weights
level down: remove weights altogether
props: mat, free weights
highlights: low impact, arms focus, plank variations
level up: hold weights through hiit sections
level down: remove weights, take sprints half tempo
props: trampoline, free weights
highlights: quick feet runs, burpee off trampoline, short spicy combo
level up: hold weights for bounce sections
level down: keep quick runs half time
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