Training programs » Крис Хериа " Advanced "
Core 19 день/ пт
Set 1
2 rounds
40
sek
Jumping jacks
rest: 20 sek
40
sek
Half Burpees
rest: 20 sek
40
sek
Elbow plank with body turn
rest: 40 sek, after the set 60 sek
Set 2
2 rounds
10
Platnost
Zvyšování ploché nohy na baru v svěráku (prsty na dotek bar).
rest: 30 sek
12
Platnost
Windshield wipers
rest: 30 sek
15
Platnost
Hanging oblique knee raises (each side)
rest: 30 sek
max
sek
L-sit on parallel bars
rest: 30 sek
15
Platnost
Leg raises on parallel bars
rest: 30 sek
20
Platnost
Knee/Hip Raise On Parallel Bars
rest: 30 sek, after the set 60 sek
Set 3
3 rounds
40
sek
Turning the body with the holding of raised legs
rest: 20 sek
40
sek
Seated Scissor Kicks
rest: 20 sek
40
sek
Lifting the body lying with the touch of socks at the top point
rest: 30 sek
40
sek
Crunches from the position of "cross" with the touch of heels
rest: 30 sek
40
sek
Hold raised legs and body
rest: 30 sek
40
sek
Plank on elbows with pelvic movement up and down
rest: 30 sek, after the set 60 sek
Poslat