Training programs » Крис Хериа " Advanced "
Legs & ABS 10 день/ ср
Set 1
2 rounds
15
Platnost
Bodyweight Lunges (each leg)
20
Platnost
Jumping jacks
20
Platnost
Squats
rest: 30 sek, after the set 60 sek
Set 2
3 rounds
12
Platnost
Front Box Jump
rest: 30 sek
40
sek
Duck walk
rest: 30 sek
8
Platnost
Pistol Squat
rest: 30 sek
25
Platnost
Jump squats
rest: 30 sek
15
Platnost
Side Lunges (each leg)
rest: 30 sek
15
Platnost
Bulgarian split squats (each leg)
rest: 120 sek, after the set 60 sek
Set 3
3 rounds
12
Platnost
Zvyšování ploché nohy na baru v svěráku (prsty na dotek bar).
rest: 30 sek
15
Platnost
Hanging oblique knee raises (each side)
rest: 30 sek
30
sek
L-sit hold on bar
rest: 30 sek
40
sek
Air Bike
rest: 20 sek
40
sek
Scissor Kick
rest: 20 sek
40
sek
Seated knee tucks
rest: 20 sek
40
sek
Turning the body with the holding of raised legs
rest: 20 sek
40
sek
Lying down leg raises
rest: 20 sek
40
sek
Hold raised legs and body
rest: 60 sek
Poslat