Ilisarnerti inernerpaat tunngaviusumik qanorvip sananeqaatigineq, qanorvip immikkuullarnerpaat sananeqaatigineq kingulliit
Qaniorfiup ilisarnikkut: tupanaat niuertut, pallortut
Kernunnik ilisarnikkut: ullortut, qasortut
Ikiorneq pitsaaneq: 
Pisassi 5-minutsik isigaqatigiissitsuusut, silaannaavoq. 
Ilaqutariinnartut dynamic stretches, jogging in place, Jumping jacks.

**Ikiorneq 1: Cardio** 
- 3 minutsik rope jump
- 2 minutsik running in place, treadmill
- Pissaaq 30 sekund

**Ikiorneq 2: Strength** 
- 3 set 15 push-ups
- 3 set 20 crunches
- Pissaaq 30 sekund

**Ikiorneq 3: Cardio** 
- 3 minutsik rope jump
- 2 minutsik running in place, treadmill
- Pissaaq 30 sekund

**Ikiorneq 4: Strength** 
- 3 set 15 push-ups
- 3 set 20 crunches
- Pissaaq 30 sekund

Ikiorneq 1-4, ulloq 2 pingasut, 3 rounds.

**Cool Down** 
Silaannaavoq, 5 minutsik cool-down. 
Static stretches, walking, deep breathing. 
Silaannaq, ilinniartitsisut.