Senaman

Mula Senaman

45 m

Tiada Peralatan

Gluteus +

315 kcal

Leg Session

Latihan ini adalah sebahagian daripada pelan ini:

4-Week Women’s Elite Calisthenics Program

20 Latihan

4 Minggu

Warmup

Block #1

Block #2

Block #3

Block #4

Block #5

Block #6

Warmup

Single Leg Hip External Rotation

Left Side

20 sMasaTiada peralatan

Single Leg Hip External Rotation

Right Side

20 sMasaTiada peralatan

Leg Swing

Left Side

20 sMasaTiada peralatan

Leg Swing

Right Side

20 sMasaTiada peralatan

Gorilla Squat

30 sMasaTiada peralatan

Torso Rotation

20 sMasaTiada peralatan

Rehat

30 s

Tambah Senaman

Kongsi

Mula Latihan