אפשר לשרוף כאן 500 קלוריות?ואם יותר,כמה יותר.אני 60 קילו ו165

-warm up
60sec jumping jacks
10 squats
10 Front leg lift

Part 1
50 squat jumps
40 burpees
30 knees to feet jumps
20 MT
10 push ups
Repeat 2 times

Part 2
100 jumping jacks
90 4 punches 4 kicks
80 leg extension
70 machine lat pull overs
60 curtsy lunges
50 inner thighs raises
40 high knees
30 frog jump kicks
20 side kicks jumps
10 minutes running and at the second time walking all with 15% incline
Repeat 2 times

Part 3
20 hip trust
20 donkey kicks
20 fire hydrants
20 crunches
20 leg raises
Repeat 2 times