Başlangıç - Ev
3 Gün/hafta
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Squat |
3 |
10-12 |
60 saniye |
| Push-up (Dizden) |
3 |
8-10 |
60 saniye |
| Plank |
3 |
20-30 sn |
45 saniye |
| Glute Bridge |
3 |
12-15 |
45 saniye |
| Superman |
3 |
10-12 |
45 saniye |
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Jumping Jack |
3 |
30 sn |
30 saniye |
| High Knees |
3 |
20 sn |
30 saniye |
| Mountain Climber |
3 |
20 |
45 saniye |
| Bicycle Crunch |
3 |
15 |
45 saniye |
| Dead Bug |
3 |
10 |
45 saniye |
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Lunge |
3 |
10 (her bacak) |
60 saniye |
| Incline Push-up |
3 |
10-12 |
60 saniye |
| Side Plank |
2 |
20 sn (her taraf) |
45 saniye |
| Bird Dog |
3 |
8 (her taraf) |
45 saniye |
| Wall Sit |
3 |
30 sn |
60 saniye |