SUPERGİRL WORKOUT 2.AY EGZERSİZ PLANI

SUPERGİRL WORKOUT	45KİLO -90KİLO  İÇİN UYGUNDUR	5-8 HAFTA
PAZARTESİ	SALI	ÇARŞAMBA
GOOD MORNİNG EXERCİSE	GOOD MORNİNG EXERCİSE	GOOD MORNİNG EXERCİSE
REST (DİNLENME)	REST (DİNLENME)	REST (DİNLENME)
60  MİNUTE (DAKİKA) CARDİO	60  MİNUTE (DAKİKA) CARDİO	60  MİNUTE (DAKİKA) CARDİO
100 JUMPİNG JACKS	80 JUMPİNG JACKS	100 JUMPİNG JACKS
50 CRUNCHES	50 VERTİCAL LEG CRUNCHES	30 TRİCEP DİPS
20  TRİCEP DİPS	30 SİT-UPS	30  SİT-UPS
15 SQUATS	30 TRİCEP DİPS	60 BİRD- DOGS
20 LUNGES (EACH LEG)	20 SQUATS	90 SECOND PLANK
70 RUSSİAN TWİSTS	30 SİDE LUNGES (EACH LEG)	30 SQUATS
10 STANDİNG CALF RAİSES	30 LEG LİFTS (EACH LEG)	100 CRUNCHES
15 PUSH UPS	100 BİCYCLES	30  OBLİQUE CRUNCHES(EACH SİDE)
60 SECOND PLANK	45  WALL PUSH-UPS	90 SECOND SUPERMAN
60 SECOND SUPERMAN	40 LEG RAİSES	100 HİGH KNESS
20 LUNGE SPLİT JUMPS	100 RUSSİAN TWİSTS
PERŞEMBE	CUMA	CUMARTESİ
GOOD MORNİNG EXERCİSE	GOOD MORNİNG EXERCİSE	GOOD MORNİNG EXERCİSE
REST (DİNLENME)	REST (DİNLENME)	REST (DİNLENME)
60  MİNUTE (DAKİKA) CARDİO	60  MİNUTE (DAKİKA) CARDİO	60  MİNUTE (DAKİKA) CARDİO
150 JUMPİNG JACKS	100 JUMPİNG JACKS	120 JUMPİNG JACKS
60 KNEE CRUNCHES	20 SQUATS	15 SQUATS
30 SİT-UPS	100 RUSSİAN TWİSTS	15  JUMP SQUATS
30 SİDE LUNGES (EACH LEG)	30  KNEELİNG PUSH-UPS	90 SECOND PLANK
30  WALL PUSH-UPS	2 MİNUTE DOWNWARD DOG	10 STANDİNG CALF RAİSES
30 OBLİQUE CRUNCHES(EACH SİDE)	45 JACK KNİFE SİT- UPS	15 KNEELİNG PUSH-UPS
100 BUTT KİCKERS	30  LUNGES (EACH LEG)	90 SECONS SUPERMAN
15 JUMP SQUATS	30 SİDE LUNGES(EACH SİDE)	30  LUNGES (EACH LEG)
45 JACK KNİFE SİT- UPS	30  BİRD-DOGS	100  CRUNCHES
	50 KNEE CRUNCHES	90 SECOND SUPERMAN
PAZAR	http://supergirlolmak.blogspot.com.tr	REST