Senaman

Mula Senaman

36 m

Dumbbell +

Betis +

262 kcal

Quads & Calves Smash

Latihan ini adalah sebahagian daripada pelan ini:

4-Day Women's Lean Builder Plan

16 Latihan

4 Minggu

Warmup

Block #1

Block #2

Block #3

Block #4

Block #5

Cooldown

Warmup

Leg Swing

Left Side

20 sMasaTiada peralatan

Leg Swing

Right Side

20 sMasaTiada peralatan

Hip Flexor Stretch

Left Side

20 sMasaTiada peralatan

Hip Flexor Stretch

Right Side

20 sMasaTiada peralatan

Gorilla Squat

20 sMasaTiada peralatan

Rehat

30 s

Tambah Senaman

Kongsi

Mula Latihan