Orta Seviye - Ev
4 Gün/hafta
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Push-up |
4 |
12-15 |
60 saniye |
| Pike Push-up |
3 |
8-10 |
60 saniye |
| Diamond Push-up |
3 |
8-10 |
60 saniye |
| Dips (Sandalye) |
3 |
10-12 |
60 saniye |
| Isometric Hold |
3 |
20 sn |
45 saniye |
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Bulgarian Split Squat |
3 |
10 (her bacak) |
60 saniye |
| Single Leg Glute Bridge |
3 |
12 (her bacak) |
45 saniye |
| Jump Squat |
3 |
12 |
60 saniye |
| Curtsy Lunge |
3 |
10 (her bacak) |
45 saniye |
| Calf Raise |
4 |
20 |
30 saniye |
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Burpee |
4 |
10 |
60 saniye |
| Russian Twist |
3 |
20 |
45 saniye |
| Leg Raise |
3 |
12 |
45 saniye |
| V-Up |
3 |
10 |
45 saniye |
| Plank to Push-up |
3 |
10 |
60 saniye |
| Egzersiz |
Set |
Tekrar |
Dinlenme |
| Squat Jump |
4 |
15 |
45 saniye |
| Push-up |
4 |
12 |
45 saniye |
| Lunge Jump |
3 |
10 (her bacak) |
45 saniye |
| Mountain Climber |
4 |
30 sn |
30 saniye |
| Plank |
3 |
45 sn |
30 saniye |