Круговая

Latihan

Круговая

Author: Alexander Polucar

Rumah

Set 1

1 round

180

s

Warm-up

rest after the set: 110 s

Set 2

1 round

3

Keabsahan

Pull-up

rest: 15 s

10

Keabsahan

Push-up

rest: 15 s

3

Keabsahan

Chin-Ups

rest: 15 s

10

Keabsahan

Squats

rest: 15 s

10

Keabsahan

Dips

rest: 15 s

3

Keabsahan

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

rest after the set: 110 s

Set 3

1 round

4

Keabsahan

Pull-up

rest: 15 s

15

Keabsahan

Push-up

rest: 15 s

4

Keabsahan

Chin-Ups

rest: 15 s

15

Keabsahan

Squats

rest: 15 s

12

Keabsahan

Dips

rest: 15 s

4

Keabsahan

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

rest after the set: 110 s

Set 4

1 round

5

Keabsahan

Pull-up

rest: 15 s

20

Keabsahan

Push-up

rest: 15 s

5

Keabsahan

Chin-Ups

rest: 15 s

20

Keabsahan

Squats

rest: 15 s

14

Keabsahan

Dips

rest: 15 s

5

Keabsahan

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

rest after the set: 110 s

Set 5

1 round

6

Keabsahan

Pull-up

rest: 15 s

25

Keabsahan

Push-up

rest: 15 s

6

Keabsahan

Chin-Ups

rest: 15 s

25

Keabsahan

Squats

rest: 15 s

16

Keabsahan

Dips

rest: 15 s

6

Keabsahan

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

rest after the set: 110 s

Set 6

1 round

6

Keabsahan

Pull-up

rest: 15 s

25

Keabsahan

Push-up

rest: 15 s

6

Keabsahan

Chin-Ups

rest: 15 s

25

Keabsahan

Squats

rest: 15 s

16

Keabsahan

Dips

rest: 15 s

6

Keabsahan

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

rest after the set: 110 s

Set 7

1 round

6

Keabsahan

Pull-up

rest: 15 s

25

Keabsahan

Push-up

rest: 15 s

6

Keabsahan

Chin-Ups

rest: 15 s

25

Keabsahan

Squats

rest: 15 s

16

Keabsahan

Dips

rest: 15 s

6

Keabsahan

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

rest after the set: 110 s

Set 8

1 round

7

Keabsahan

Pull-up

rest: 15 s

30

Keabsahan

Push-up

rest: 15 s

7

Keabsahan

Chin-Ups

rest: 15 s

30

Keabsahan

Squats

rest: 15 s

18

Keabsahan

Dips

rest: 15 s

7

Keabsahan

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

rest after the set: 110 s

Set 9

1 round

7

Keabsahan

Pull-up

rest: 15 s

30

Keabsahan

Push-up

rest: 15 s

7

Keabsahan

Chin-Ups

rest: 15 s

30

Keabsahan

Squats

rest: 15 s

18

Keabsahan

Dips

rest: 15 s

7

Keabsahan

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

rest after the set: 110 s

Set 10

1 round

180

s

Stretching

rest after the set: 110 s