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