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