Invisible Fran 21-15-9 of air
Invisible Fran 21-15-9 of air squats and push ups
Her Yerde
Her Yerde Yapabileceğin
Tatildesin, iş seyahatindesin ya da salonu kaçırdığın bir gün var. Bu antrenmanlar minimum ekipmanla — çoğu zaman tamamen ekipmansız — yapılabiliyor.
Otel odasında, parkta, plajda, dağ başında. Tek koşul: başlamak.
Run 400m, 50 air squats
Run 400m, 50 air squats 4 rounds
5 Burpees, 10 pushups, 15
5 Burpees, 10 pushups, 15 squats As many rounds as possible in 20 minutes
100 burpees
100 burpees
20 walking lunges, 10 push-ups
20 walking lunges, 10 push-ups 10 rounds
Run 800m, 100 air squats,
Run 800m, 100 air squats, Run 800m
7 air squats, 7 burpees
7 air squats, 7 burpees 7 rounds
10 sit ups, 10 burpees
10 sit ups, 10 burpees 10 rounds
100 push ups 100 air
100 push ups 100 air squats
10-9-8-7-6-5-4-3-2-1 sit-ups and a 100
10-9-8-7-6-5-4-3-2-1 sit-ups and a 100 meter sprint between each set
5 Dumbell Deadlifts, 5 Dumbell
5 Dumbell Deadlifts, 5 Dumbell Cleans, 5 Dumbell Thrusters, 5 Rounds increasing weight every round
4 hareket TABATA (4 hareket
4 hareket TABATA (4 hareket seç, 4’er dakika boyunca her birini 20 saniye yapıp 10 saniye dinlen)
50 Mountain climbers, 40 Sit-ups,
50 Mountain climbers, 40 Sit-ups, 30 Burpees, 20 Push-ups, 10 Jump Lunges 2 Rounds
10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups
10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups
5 Handstand Push-ups, 10 Sit-ups,
5 Handstand Push-ups, 10 Sit-ups, 15 Squats 10 min AMRAP
Handstand Push-ups, Jumping Lunges 21-15-9
Handstand Push-ups, Jumping Lunges 21-15-9
Death by burpees & sit-ups
Death by burpees & sit-ups Complete 1 burpee + 1 sit-ups on minute 1, 2 burpees + 2 sit-ups for minute 2 Until you can no longer complete the number of reps within the minute.