Тренировки за различни части на тялото

снимка от М&M-Gym, февруари/2020

Корем:

       30 sec. jumping jacks/10 sec. rest – 30 sec. high stepping/10 sec. rest – 28 rep. alternating cross knee plank/10 sec. rest – 18 rep. cross arm crunches/10 sec. rest – 24 rep. alternating heel touch/10 sec. rest – 18 rep. x-man crunches/10 sec. rest – 20 rep. butt bridge/10 sec. rest – 16 rep. side crunches left/10 sec. rest – 16 rep. side crunches right/10 sec. rest – 20 rep. heels to the heaven/10 sec. rest – 30 sec. v-hold/10 sec. rest – 60 sec. plank/10 sec. rest – 30 sec. skipping without rope/10 sec. rest- 26 rep. alternating cross knee plank/10 sec. rest – 16 rep. cross arm crunches/10 sec. rest – 22 rep. alternating heel touch/10 sec. rest – 16 rep. x-man crunches/10 sec. rest – 18 rep. butt bridge/10 sec. rest – 14 rep. side crunches left/10 sec. rest – 14 rep. side crunches right/10 sec. rest – 18 rep. heels to the heaven/10 sec. rest – 26 sec. v-hold/10 sec. rest – 30 sec. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. lying twist stretch left/10 sec. rest – 30 sec. lying twist stretch right

З    Седалище:

30 sec. high stepping/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. donkey kick left/10 sec. rest – 12 rep. donkey kick right/10 sec. rest – 16 rep. butt bridge/10 sec. rest – 14 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 14 rep. alternating mountain climbers/10 sec. rest – 12 rep. left lunge knee hops with a dumbbell/10 sec. rest – 12 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 16 rep. bench glute kick back left/10 sec. rest – 16 rep. bench glute kick back right/10 sec. rest – 16 rep. sumo squats with a dumbbell/10 sec. rest – 12 rep. hip bridge & leg lift left/10 sec. rest – 12 rep. hip bridge & leg lift right/10 sec. rest – 12 rep. jumping squats with a dumbbell/10 sec. rest – 10 rep. donkey kick left/10 sec. rest – 10 rep. donkey kick right/10 sec. rest – 12 rep. butt bridge/10 sec. rest – 12 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 12 rep. alternating mountain climbers/10 sec. rest – 10 rep. left lunge knee hops with a dumbbell/10 sec. rest – 10 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 14 rep. bench glute kick back left/10 sec. rest – 14 rep. bench glute kick back right/10 sec. rest – 12 rep. sumo squats with a dumbbell/10 sec. rest – 10 rep. hip bridge & leg lift left/10 sec. rest – 10 rep. hip bridge & leg lift right/10 sec. rest – 30 sec. kneeling lunge stretch left/10 sec. rest – 30 sec. kneeling lunge stretch right.

Ръце:

20 sec. dynamic chest with dumbbells/10 sec. rest – 30 sec. alternating punches with dumbbells/10 sec. rest – 30 sec. jumping jacks/10 sec. rest – 12 rep. triceps dips/10 sec. rest – 12 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 10 rep. knee pushups/10 sec. rest – 30 sec. alternating hooks with dumbbells/10 sec. rest – 12 rep. up and down plank/10 sec. rest – 30 sec. chest press pulse with dumbbells – 20 sec. arms scissors/10 sec. rest - 10 rep. triceps dips/10 sec. rest – 10 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 8 rep. knee pushups/10 sec. rest – 20 sec. alternating hooks with dumbbells/10 sec. rest – 10 rep. up and down plank/10 sec. rest – 20 sec. chest press pulse with dumbbells – 30 sec. triceps stretch left/10 sec. rest – 30 sec. triceps stretch right/10 sec. rest – 30 sec. standing biceps stretch left/10 sec. rest – 30 sec. standing biceps stretch right

Бедра:

30 sec. high stepping/10 sec. rest – 10 rep. modified burpees/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. side-lying leg lift left/10 sec. rest - 12 rep. side-lying leg lift right/10 sec. rest – 14 rep. alternating side lunges with a dumbbell/10 sec. rest – 12 rep. bottom leg lift left/10 sec. rest - 12 rep. bottom leg lift right/10 sec. rest – 12 rep. jumping squats with dumbbell/10 sec. rest – 12 rep. side leg circles left/10 sec. rest – 12 rep. side leg circles right/10 sec. rest – 16 rep. glute kick back left/10 sec. rest – 16 rep. glute kick back right/10 sec. rest – 6 rep. burpees/10 sec. rest - 12 rep. squats with a dumbbell/10 sec. rest – 10 rep. side-lying leg lift left/10 sec. rest - 10 rep. side-lying leg lift right/10 sec. rest – 12 rep. alternating side lunges with a dumbbell/10 sec. rest – 10 rep. bottom leg lift left/10 sec. rest - 10 rep. bottom leg lift right/10 sec. rest – 10 rep. jumping squats with dumbbell/10 sec. rest – 10 rep. side leg circles left/10 sec. rest – 10 rep. side leg circles right/10 sec. rest – 12 rep. glute kick back left/10 sec. rest – 12 rep. glute kick back right/10 sec. rest – 40 sec. wall sit/10 sec. rest – 30 sec. left quad stretch with wall/10 sec. rest – 30 sec. right quad stretch with wall/10 sec. rest – 30 sec. lying butterfly stretch