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Antrenman
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Program
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Deşarjlar
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Başarılar
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Exercises
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Rating
Antrenman
#3
Difficulty:
easy
Pace:
light
Author:
J_JW
piernas.
Başlangıç
Set 1
1 round
12
Tekrar
Squats
12
Tekrar
Side Lunges (each leg)
20
Tekrar
Calf raises (each leg)
8
Tekrar
Pistol Squat
12
Tekrar
Bodyweight Lunges (each leg)
10
Tekrar
Jump squats
10
Tekrar
Bulgarian split squats (each leg)
rest after the set: 240 s
Set 2
1 round
15
Tekrar
Squats
rest: 15 s
15
Tekrar
Side Lunges (each leg)
rest: 15 s
30
Tekrar
Calf raises (each leg)
rest: 15 s
8
Tekrar
Pistol Squat
rest: 15 s
15
Tekrar
Bodyweight Lunges (each leg)
rest: 15 s
12
Tekrar
Jump squats
rest: 15 s
12
Tekrar
Bulgarian split squats (each leg)
rest after the set: 180 s
Set 3
1 round
15
Tekrar
Squats
rest: 30 s
15
Tekrar
Side Lunges (each leg)
rest: 30 s
30
Tekrar
Calf raises (each leg)
rest: 30 s
8
Tekrar
Pistol Squat
rest: 30 s
15
Tekrar
Bodyweight Lunges (each leg)
rest: 30 s
12
Tekrar
Jump squats
rest: 30 s
12
Tekrar
Bulgarian split squats (each leg)
rest after the set: 140 s
Set 4
1 round
20
Tekrar
Squats
rest: 40 s
20
Tekrar
Side Lunges (each leg)
rest: 40 s
45
Tekrar
Calf raises (each leg)
rest: 40 s
10
Tekrar
Pistol Squat
rest: 40 s
20
Tekrar
Bodyweight Lunges (each leg)
rest: 40 s
15
Tekrar
Jump squats
rest: 40 s
15
Tekrar
Bulgarian split squats (each leg)
rest after the set: 180 s
Göndermek