SUPERGİRL WORKOUT | 75-90 KİLO-100 SINIR GRUP 3 | 1-4 HAFTA |
PAZARTESİ | SALI | ÇARŞAMBA |
GOOD MORNİNG EXERCİSE | GOOD MORNİNG EXERCİSE | GOOD MORNİNG EXERCİSE |
REST(DİNLENME) | REST(DİNLENME) | REST(DİNLENME) |
45 MİNUTE (DAKİKA) CARDİO | 45 MİNUTE (DAKİKA) CARDİO | 45 MİNUTE (DAKİKA) CARDİO |
20 JUMPİNG JACKS | 20 JUMPİNG JACKS | 20 JUMPİNG JACKS |
20 CRUNCHES | 20 VERTİCAL LEG CRUNCHES | 10 TRİCEP DİPS |
10 TRİCEP DİPS | 10 SİT-UPS | 10 SİT-UPS |
15 SQUATS | 15 TRİCEP DİPS | 30 BİRD- DOGS |
10 LUNGES (EACH LEG) | 15 SQUATS | 30 SECOND PLANK |
40 RUSSİAN TWİSTS | 10 SİDE LUNGES (EACH LEG) | 20 SQUATS |
20 STANDİNG CALF RAİSES | 15 LEG LİFTS (EACH LEG) | 40 CRUNCHES |
5 PUSH UPS | 50 BİCYCLES | 10 OBLİQUE CRUNCHES(EACH SİDE) |
30 SECOND PLANK | 15 WALL PUSH-UPS | 30 SECOND SUPERMAN |
30 SECOND SUPERMAN | 20 LEG RAİSES | 20 HİGH KNESS |
10 LUNGE SPLİT JUMPS | 40 RUSSİAN TWİSTS | |
PERŞEMBE | CUMA | CUMARTESİ |
GOOD MORNİNG EXERCİSE | GOOD MORNİNG EXERCİSE | GOOD MORNİNG EXERCİSE |
REST(DİNLENME) | REST(DİNLENME) | REST(DİNLENME) |
45 MİNUTE (DAKİKA) CARDİO | 45 MİNUTE (DAKİKA) CARDİO | 45 MİNUTE (DAKİKA) CARDİO |
20 JUMPİNG JACKS | 20 JUMPİNG JACKS | 20 JUMPİNG JACKS |
30 KNEE CRUNCHES | 20 SQUATS | 15 SQUATS |
10 SİT-UPS | 100 RUSSİAN TWİSTS | 5 JUMP SQUATS |
10 SİDE LUNGES (EACH LEG) | 5 KNEELİNG PUSH-UPS | 30 SECOND PLANK |
15 WALL PUSH-UPS | 1 MİNUTE DOWNWARD DOG | 10 STANDİNG CALF RAİSES |
10 OBLİQUE CRUNCHES(EACH SİDE) | 15 JACK KNİFE SİT- UPS | 5 KNEELİNG PUSH-UPS |
30 BUTT KİCKERS | 10 LUNGES (EACH LEG) | 30 SECONS SUPERMAN |
5 JUMP SQUATS | 10 SİDE LUNGES(EACH SİDE) | 10 LUNGES (EACH LEG) |
15 JACK KNİFE SİT- UPS | 20 BİRD-DOGS | 30 CRUNCHES |
30 KNEE CRUNCHES | 30 SECOND SUPERMAN | |
PAZAR | http://supergirlolmak.blogspot.com.tr | REST |
18 Nisan 2015 Cumartesi
SUPERGIRL WORKOUT GRUP 3
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