My training

	exercise	time	rep	weigh	speed
round 1	running	05:00		pente 5	5
		5-7-9-11-13-15-17-19		pente 6	7
		6-8-10-12-14-16-18-20		pente 7	5
repos		2.00
round 2	mountain climber		3x40
	glute kick back		3x10
	rainbow		3x10
	leg cicle		3x10
repos		02:00
round 3	plank	01:00	3
	russian twist		3x30	15
	heel touch		3x30
	leg raise		3x15
	flutter kicks		3x10
repos		02:00
round 4	abductor		3x10	160
	adductor		3x10	70
	hip trust		3x10	50
	lying leg curls		3x10
round 5	sumo squat		3x10	20
	deadlift		3x10	cable ou dumbell
	1 leg dead lift		3x10
	bulgarian split squat		3x10
repos		02:00
round 6	smith machine sit squat		3x10
	smith machine squat		3x10
	deadlift		3x10
	donkey kick		3x10
repos		02:00
round 7	cable kick back		3x10
	cable side kick		3x10
bonus	Leg press		3x10	140
	stairmaster
	hip extention ( bridges)