pendaftaran
Daftar
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Feed
people
People
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Latihan
date_range
Program
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Luahan
medal
Pencapaian
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Exercises
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Kedudukan
Latihan
#3
Difficulty:
easy
Pace:
light
Author:
J_JW
piernas.
Laman
Set 1
1 round
12
Kesahan
Squats
12
Kesahan
Side Lunges (each leg)
20
Kesahan
Calf raises (each leg)
8
Kesahan
Pistol Squat
12
Kesahan
Bodyweight Lunges (each leg)
10
Kesahan
Jump squats
10
Kesahan
Bulgarian split squats (each leg)
rest after the set: 240 s
Set 2
1 round
15
Kesahan
Squats
rest: 15 s
15
Kesahan
Side Lunges (each leg)
rest: 15 s
30
Kesahan
Calf raises (each leg)
rest: 15 s
8
Kesahan
Pistol Squat
rest: 15 s
15
Kesahan
Bodyweight Lunges (each leg)
rest: 15 s
12
Kesahan
Jump squats
rest: 15 s
12
Kesahan
Bulgarian split squats (each leg)
rest after the set: 180 s
Set 3
1 round
15
Kesahan
Squats
rest: 30 s
15
Kesahan
Side Lunges (each leg)
rest: 30 s
30
Kesahan
Calf raises (each leg)
rest: 30 s
8
Kesahan
Pistol Squat
rest: 30 s
15
Kesahan
Bodyweight Lunges (each leg)
rest: 30 s
12
Kesahan
Jump squats
rest: 30 s
12
Kesahan
Bulgarian split squats (each leg)
rest after the set: 140 s
Set 4
1 round
20
Kesahan
Squats
rest: 40 s
20
Kesahan
Side Lunges (each leg)
rest: 40 s
45
Kesahan
Calf raises (each leg)
rest: 40 s
10
Kesahan
Pistol Squat
rest: 40 s
20
Kesahan
Bodyweight Lunges (each leg)
rest: 40 s
15
Kesahan
Jump squats
rest: 40 s
15
Kesahan
Bulgarian split squats (each leg)
rest after the set: 180 s
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