Notes
Notes - notes.io |
Warm up
.10 down to 1 . Make yourself a little run hallway, up and down stairs ect .
Then do 10 tuck jumps, star jumps, squat jumps, v sits. then 9 then 8 ect
Stretch out with over splits , shoulder splits and x20 drop back and stand ups .
Conditioning 💪
. Ski sit at wall , weighted arm lifts arms straight up past ears x20
. Ski sit , arm extensions at the side (go level to your shoulders no higher)
. Front support wall walks. Hands on floor then on to wall then back down (keep tight)
. Full Squats x20 (weighted if you have anything , even a bottle of water ect ) . Remeber the shape though , chest up tight core .
. Squat pulses x20 (squat down then pulse for 5 sec then up .
. Leg kicks 1 min on each 3 times
. Flutter kicks
. Cross cross
. Circles
Girls
. Walkover work, forward and back , 1 arm,
Boys
. Heelie turns , pike headstands note in this area. It's really easy to share with others. Click here ...
![]() |
Notes is a web-based application for online taking notes. You can take your notes and share with others people. If you like taking long notes, notes.io is designed for you. To date, over 8,000,000,000+ notes created and continuing...
With notes.io;
- * You can take a note from anywhere and any device with internet connection.
- * You can share the notes in social platforms (YouTube, Facebook, Twitter, instagram etc.).
- * You can quickly share your contents without website, blog and e-mail.
- * You don't need to create any Account to share a note. As you wish you can use quick, easy and best shortened notes with sms, websites, e-mail, or messaging services (WhatsApp, iMessage, Telegram, Signal).
- * Notes.io has fabulous infrastructure design for a short link and allows you to share the note as an easy and understandable link.
Fast: Notes.io is built for speed and performance. You can take a notes quickly and browse your archive.
Easy: Notes.io doesn’t require installation. Just write and share note!
Short: Notes.io’s url just 8 character. You’ll get shorten link of your note when you want to share. (Ex: notes.io/q )
Free: Notes.io works for 14 years and has been free since the day it was started.
You immediately create your first note and start sharing with the ones you wish. If you want to contact us, you can use the following communication channels;
Email: [email protected]
Twitter: http://twitter.com/notesio
Instagram: http://instagram.com/notes.io
Facebook: http://facebook.com/notesio
Regards;
Notes.io Team
