Senaman

Mula Senaman

20 m

Tiada Peralatan

Perut +

118 kcal

Core & Mobility

Latihan ini adalah sebahagian daripada pelan ini:

5-Day Women’s Calisthenics Plan

20 Latihan

4 Minggu

Core

Block #1

Block #2

Block #3

Block #4

Core

Dead Bug

40 sMasaTiada peralatan

Dead Bug

40 sMasaTiada peralatan

Dead Bug

40 sMasaTiada peralatan

Bent Knee Hip Raise

40 sMasaTiada peralatan

Bent Knee Hip Raise

40 sMasaTiada peralatan

Bent Knee Hip Raise

40 sMasaTiada peralatan

Side Plank

Left Side

30 sMasaTiada peralatan

Side Plank

Left Side

30 sMasaTiada peralatan

Side Plank

Left Side

30 sMasaTiada peralatan

Side Plank

Right Side

30 sMasaTiada peralatan

Rehat

40 s

Side Plank

Right Side

30 sMasaTiada peralatan

Rehat

40 s

Side Plank

Right Side

30 sMasaTiada peralatan

Rehat

40 s

Tambah Senaman

Kongsi

Mula Latihan