Крис Хериа " Advanced ": Legs & ABS 10 день/ ср

Training programs » Крис Хериа " Advanced "

Legs & ABS 10 день/ ср

Set 1

2 rounds

15

Keabsahan

Bodyweight Lunges (each leg)

20

Keabsahan

Jumping jacks

20

Keabsahan

Squats

rest: 30 s, after the set 60 s

Set 2

3 rounds

12

Keabsahan

Front Box Jump

rest: 30 s

40

s

Duck walk

rest: 30 s

8

Keabsahan

Pistol Squat

rest: 30 s

25

Keabsahan

Jump squats

rest: 30 s

15

Keabsahan

Side Lunges (each leg)

rest: 30 s

15

Keabsahan

Bulgarian split squats (each leg)

rest: 120 s, after the set 60 s

Set 3

3 rounds

12

Keabsahan

Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).

rest: 30 s

15

Keabsahan

Hanging oblique knee raises (each side)

rest: 30 s

30

s

L-sit hold on bar

rest: 30 s

40

s

Air Bike

rest: 20 s

40

s

Scissor Kick

rest: 20 s

40

s

Seated knee tucks

rest: 20 s

40

s

Turning the body with the holding of raised legs

rest: 20 s

40

s

Lying down leg raises

rest: 20 s

40

s

Hold raised legs and body

rest: 60 s