Training programs » Крис Хериа " Advanced "
Core 19 день/ пт
Set 1
2 rounds
40
Sеc
Jumping jacks
rest: 20 sеc
40
Sеc
Half Burpees
rest: 20 sеc
40
Sеc
Elbow plank with body turn
rest: 40 sеc, after the set 60 sеc
Set 2
2 rounds
10
Validità
Alzare i piedi piatti al bar (dita toccano il bar)
rest: 30 sеc
12
Validità
Windshield wipers
rest: 30 sеc
15
Validità
Hanging oblique knee raises (each side)
rest: 30 sеc
max
Sеc
L-sit on parallel bars
rest: 30 sеc
15
Validità
Leg raises on parallel bars
rest: 30 sеc
20
Validità
Knee/Hip Raise On Parallel Bars
rest: 30 sеc, after the set 60 sеc
Set 3
3 rounds
40
Sеc
Turning the body with the holding of raised legs
rest: 20 sеc
40
Sеc
Seated Scissor Kicks
rest: 20 sеc
40
Sеc
Lifting the body lying with the touch of socks at the top point
rest: 30 sеc
40
Sеc
Crunches from the position of "cross" with the touch of heels
rest: 30 sеc
40
Sеc
Hold raised legs and body
rest: 30 sеc
40
Sеc
Plank on elbows with pelvic movement up and down
rest: 30 sеc, after the set 60 sеc
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