Senaman

Mula Senaman

27 m

Tiada Peralatan

Quadriceps +

294 kcal

Optional Cardio

Latihan ini adalah sebahagian daripada pelan ini:

5-Day Glute Mastery Program

48 Latihan

8 Minggu

Warmup

Block #1

Block #2

Block #3

Cooldown

Warmup

Torso Rotation

30 sMasaTiada peralatan

Rehat

10 s

90/90 Hip Warmup

Left side

25 sMasaTiada peralatan

Rehat

5 s

90/90 Hip Warmup

Left side

25 sMasaTiada peralatan

Rehat

15 s

Leg Swing

Left side

25 sMasaTiada peralatan

Rehat

5 s

Leg Swing

Left side

25 sMasaTiada peralatan

Rehat

10 s

Ankle Circle

Left side

25 sMasaTiada peralatan

Rehat

5 s

Ankle Circle

Left side

25 sMasaTiada peralatan

Rehat

30 s

Tambah Senaman

Kongsi

Mula Latihan