workout
routine
PAZARTESİ SALI
8 MİN. START
7 MİN. START
30 CRUNCH
30 TOE TOUCH ECCENTRİC 30 ALT. V-UP
30 AROUND THE WORLD LEG RAİSE 30 SCALED TUCK UP
30 GLUTE BRİDGE
20 MİN. 3 SET
20 MİN. 4 SET
40-MİKE TYSON PUSH UP
40-SCALED GOBLET SQUAT
40-GOBLET THRUSTER
10R-10L SİNGLE LEG DB DEADLİFT
40 PUSH UP SHOULDER TAP
15 HIP THRUST WALL DB
20-20 ALT. HANG DB CLEAN
40 DB FRONT SQUAT
20 CLİMB CRUNCHES
END 6. MİN
END 6. MİN
4R-4L SİNGLE LEG DİAMOND PUSH UP
45. SEC. PLANK PUSH UP
30 SEC EXTENDED ARM SİDE PLANK
30 SEC RUSSİAN TWİST
ÇARŞAMBA OFF DAY
PERŞEMBE CUMA
8 MİN. START
25 SEATED LEG LİFT
6 MİN. START 15 TUCK UP
45 SEC. HOLLOW ROCK
45 SEC. SCALED HOLLOW HOLD
45 SEC SCİSSORS
20 MİN. 4 SET
20 MİN. 4 SET 10 DB FACE UP DOWN
8 ELEVATED PIKE PUSH UP
40 MOUNTAIN CLIMBER 10 ALT DB RENEGADE ROW
30 GORİLLA ROW 15R-15L 8 DB SUİT CASE DEADLİFT
10 BANT OVER ROW TWO HANDS
10 SCALED UP DOWN
END 6 MİN
END 6 MİN 20 SİDE TO SİDE HELL TAPS
MAX SEC ROTANIAL PLANK 10 PLANK CROSS KNEE TO ELBOW
30 SEC WALL SIT
workout
routine
CUMARTESİ PAZAR OFF
8 MİN. START
45 SEC DYNAMIC SİDE PLANK
45 ROTAINAL PLANK
45 SEC ALT V UP
20 MİN. 3 SET
20 JUMPING SQUAT
20 AİR SQUAT
20 SISSY SQUAT
15 WEIGHTED BULGARIAN SPLIT SQUAT
15 CYCLIST GOBLET SQUAT
END 3 SET
45 SEC WALL SIT
45 SEC HOLLOW BODY FLUTTER KICK
NOTLAR