Training programs » Крис Хериа " Advanced "
Legs & ABS 10 день/ ср
Set 1
2 rounds
15
Kesahan
Bodyweight Lunges (each leg)
20
Kesahan
Jumping jacks
20
Kesahan
Squats
rest: 30 s, after the set 60 s
Set 2
3 rounds
12
Kesahan
Front Box Jump
rest: 30 s
40
s
Duck walk
rest: 30 s
8
Kesahan
Pistol Squat
rest: 30 s
25
Kesahan
Jump squats
rest: 30 s
15
Kesahan
Side Lunges (each leg)
rest: 30 s
15
Kesahan
Bulgarian split squats (each leg)
rest: 120 s, after the set 60 s
Set 3
3 rounds
12
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: 30 s
15
Kesahan
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
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