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