BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//FitRoxAI//Trial class//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
BEGIN:VEVENT
UID:9e298623e7f77991@fitroxai.com
DTSTAMP:20261106T120740Z
DTSTART:20261107T080000
DURATION:PT55M
SUMMARY:FitRoxAI: Make Body 55
DESCRIPTION:FitRoxAI.com — Make Body 55\n55 min\, Intermediate\, ≈350
 –450 kcal\nYou need: Light dumbbells (2–6 kg)\, mat\, mini band (opt
 ional)\nLed by: Olga Stal × KOSMO\n\n1. Warm-up — 7 min (Flowing\, ea
 sy pace)\n   • March in place — 1 min\n   • Hip circles — 1 min\
 n   • Arm circles — 1 min\n   • Squat to overhead reach — 1 min\
 n   • Glute bridge — 1 min\n   • Step jacks — 2 min\n2. Legs and
  glutes — 16 min (4 rounds\, rest 45 s)\n   • Sumo squat — 15 reps
 \n   • Reverse lunge — 12 reps/side\n   • Glute bridge with pulses
  — 20 reps\n   • Side-lying leg raise — 15 reps/side\n3. Upper bod
 y — 14 min (3 rounds\, rest 45 s)\n   • Push-up — 10 reps\n   • 
 One-arm dumbbell row — 12 reps\n   • Lateral raise — 12 reps\n   
 • Triceps kickback — 12 reps\n   • Biceps curl — 12 reps\n4. Cor
 e — 10 min (2 rounds: 40 s work\, 20 s rest)\n   • Forearm plank —
  40 s\n   • Bicycle crunch — 40 s\n   • Side plank hip dips — 40
  s\n   • Reverse crunch — 40 s\n   • Dead bug — 40 s\n5. Burn la
 dder — 3 min (Flowing\, easy pace)\n   • Squat pulses — 1 min\n   
 • Step jacks — 1 min\n   • Plank jacks — 1 min\n6. Cool-down —
  5 min (Slow\, breathe deep)\n   • Child’s pose — 1 min\n   • Pi
 geon stretch — 1 min/side\n   • Chest opener — 1 min\n   • Box b
 reathing — 1 min\n\nhttps://www.fitroxai.com/?p=class&c=makebody&lang=
 en
URL:https://www.fitroxai.com/?p=class&c=makebody&lang=en
BEGIN:VALARM
TRIGGER:-PT30M
ACTION:DISPLAY
DESCRIPTION:Make Body 55
END:VALARM
END:VEVENT
END:VCALENDAR