| ΠΡΟΠΟΝΗΣΕΙΣ | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | |
| ΑΣΚΗΣΕΙΣ | 1. Squat jumps | | | | | | | | | |
| 2. Jumping jacks | | | | | | | | | |
| 3. Squats with side leg lift | | | | | | | | | |
| 4. Plank jacks | | | | | | | | | |
| 5. Mountain climbers | | | | | | | | | |
| 6. Squat jacks. | | | | | | | | | |
| 7. Push ups | | | | | | | | | |
| 8. Up and down plank | | | | | | | | | |
| 9. Pulse lunge left | | | | | | | | | |
| 10. Pulse lunge right | | | | | | | | | |
| 11. Lunge with/ leng raice left | | | | | | | | | |
| 12. Lunge with/ leng raice right | | | | | | | | | |
| 13. Straight leg kick back right | | | | | | | | | |
| 14. Straight leg kick back left | | | | | | | | | |
| 15. Side plank pull right | | | | | | | | | |
| 16. Side plank pull left | | | | | | | | | |
| 17. Tricept push ups on knees | | | | | | | | | |
| 18. Cross mountain spider plank | | | | | | | | | |
| 19. T rotation | | | | | | | | | |
| 20. Superman | | | | | | | | | |
| 21. Plank | | | | | | | | | |
| 22. Hip raice plank | | | | | | | | | |
| 23. Side plank left | | | | | | | | | |
| 24. Side plank right | | | | | | | | |
