FitRoxAI.com — Make Body 55
55 min, Intermediate, ≈350–450 kcal
You need: Light dumbbells (2–6 kg), mat, mini band (optional)
Led by: Olga Stal × KOSMO

1. Warm-up — 7 min (Flowing, easy pace)
   • March in place — 1 min
   • Hip circles — 1 min
   • Arm circles — 1 min
   • Squat to overhead reach — 1 min
   • Glute bridge — 1 min
   • Step jacks — 2 min
2. Legs and glutes — 16 min (4 rounds, rest 45 s)
   • Sumo squat — 15 reps
   • Reverse lunge — 12 reps/side
   • Glute bridge with pulses — 20 reps
   • Side-lying leg raise — 15 reps/side
3. Upper body — 14 min (3 rounds, rest 45 s)
   • Push-up — 10 reps
   • One-arm dumbbell row — 12 reps
   • Lateral raise — 12 reps
   • Triceps kickback — 12 reps
   • Biceps curl — 12 reps
4. Core — 10 min (2 rounds: 40 s work, 20 s rest)
   • Forearm plank — 40 s
   • Bicycle crunch — 40 s
   • Side plank hip dips — 40 s
   • Reverse crunch — 40 s
   • Dead bug — 40 s
5. Burn ladder — 3 min (Flowing, easy pace)
   • Squat pulses — 1 min
   • Step jacks — 1 min
   • Plank jacks — 1 min
6. Cool-down — 5 min (Slow, breathe deep)
   • Child’s pose — 1 min
   • Pigeon stretch — 1 min/side
   • Chest opener — 1 min
   • Box breathing — 1 min

Fuel for this class
Before: An apple and a handful of almonds, or a small yogurt, 60 min before.
After: 20–30 g protein: an omelette with vegetables, or cottage cheese with berries.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=makebody&lang=en