Renskrivning 10 weeks
Så, Sandra & Lina...inga ursäkter nu;);)
Monday: Tuesday:
150 jumping jacks 80 jumping jacks
50 crunches 50 vertical leg crunches
20 triceps dips 20 sit-ups
15 squats 15 triceps dips
20 lunges (each leg) 20 squats
70 russian twist 10 side lunges (each leg)
20 standing calf raises 15 leg lift (each leg)
5 push-ups 50 bicycles
30 sec plank 15 wall push-ups
10 lunge split jumps 40 russian twists
Wednesday: Thursday:
90 jumping jacks 100 jumping jacks
20 triceps dips 25 vertical leg crunches
10 sit ups 20 squats
30 bird-dogs 20 wall push ups
30 sec plank 50 russian twists
30 squats 15 sec side-plank (each side)
40 crunches 10 lunge split jumps
10 oblique crunhes (each side) 5 jump squats
20 standing calf raises 40 high-knees
Friday: Saturday:
60 jumping jacks 50 jumping jacks
40 crunches 20 squats
10 sit-ups 100 russian twists
10 triceps dips 5 kneeling push ups
20 side lunges (each leg) 1 minute downward dog
15 incline push ups 15 jack-knife sit ups
10 oblique crunches (each side) 10 lunges (each leg)
80 butt kickers 10 side lunges (each side
5 jump squats 20 bird-dogs
15 jack-knife sit ups 20 inner thigh-lifts (each leg)
Sunday:
45 jumping jacks
15 squats
5 jump squats
50 russian twists
30 sec plank
10 standing calf raises
5 kneeling push ups
30 sec superman
10 lunges (each leg)
40 crunches
Sen valfri cardio= kondition under veckans gång:) promenader osv.
För att få det enklare, här kommer bilderna med de olika övningarna igen. Here we go!
Såja!
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