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  • Monday Workout PDF

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    Andrea Babić
    113 views8 pages
    This workout plan focuses on cardio and leg exercises. It includes a warm up with jumping jacks, split squat jacks, and crossover jacks. The main leg exercises are lunges with kicks, squats with holds and pulses, sumo squats with holds and pulses, side steps with knee lifts, and various lying and bridging exercises targeting the butt. Planks and side planks are also included for back and abs. Exercises are done in sets of 12 repetitions for 4 sets with short breaks in between. A 10-15 minute stretching cool down concludes the workout.

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    cardio

    Original Title

    Monday Workout .pdf

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    This workout plan focuses on cardio and leg exercises. It includes a warm up with jumping jacks, split squat jacks, and crossover jacks. The main leg exercises are lunges with kicks, squats with holds and pulses, sumo squats with holds and pulses, side steps with knee lifts, and various lying and bridging exercises targeting the butt. Planks and side planks are also included for back and abs. Exercises are done in sets of 12 repetitions for 4 sets with short breaks in between. A 10-15 minute stretching cool down concludes the workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    113 views8 pages

    Monday Workout PDF

    Uploaded by

    Andrea Babić
    This workout plan focuses on cardio and leg exercises. It includes a warm up with jumping jacks, split squat jacks, and crossover jacks. The main leg exercises are lunges with kicks, squats with holds and pulses, sumo squats with holds and pulses, side steps with knee lifts, and various lying and bridging exercises targeting the butt. Planks and side planks are also included for back and abs. Exercises are done in sets of 12 repetitions for 4 sets with short breaks in between. A 10-15 minute stretching cool down concludes the workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    Workout plan for Marina Cardio only leg

    Legs Ecercise Repeats


    Warm up Jumping Jacks
    3 min

    Split Squat Jacks


    3 min

    Crossover Jacks 3 min


    Leg Lunges with Kick 12 repeats per page / 4 Sets without break
    Leg Squat with hold deep and pulsate 3 times 12 repeats / 4 Sets / break 10-20 sec per set
    Leg Squat with side leg lift 12 repeats per page / 4 Sets without break
    Leg Sumo Squat with hold deep and
    12 repeats / 4 Sets / break 10-20 sec per set
    pulsate 3 times and jump
    Leg Side Step with a knee lift 12 repeats / 4 Sets / without break
    Butt Side lying leg lift front and back side kick 12 repeats per page / 4 Sets / without break
    Butt Side lying under leg lift 12 repeats per page / 4 Sets / without break
    Butt Single Leg Bridge 12 repeats per page / 4 Sets / without break
    Butt Leg Lift 12 repeats per page / 4 Sets / without break
    Back and Abs Plank 3 x 60 sec / break 30 sec
    Back and Abs Side Plank 3 x 60 sec per page / break 30 sec
    What you will Abdominal for this i make extra plan and but it has to hurt and then still a few
    video
    Cool down Stretching Time 10 - 15 min
    Lungeswith Kick
    make all Sets per page
    But begin to train one Leg with 12 repeats
    then the another Leg with 12 repeats
    then the another ……..
    and after you make all Sets Finished
    make a
    Break 30-60 sec
    when you Finished
    all sets

    Squat with hold


    deep
    and pulsate 3 times
    Break between
    sentences
    is 10-20 sec

    Break 30 - 60 sec
    when you Finished
    all sets
    Squat with
    side leg lift
    But begin to train one Leg with 12 repeats
    then the another Leg with 12 repeats
    then the another ……..

    Break 30 - 60 sec
    when you Finished
    all sets

    Sumo Squat with hold deep


    and pulsate 3 times and jump
    12 Repeats and make break Pulsate 3 Times
    10-20 sec per set

    Break 30 - 60 sec
    when you Finished
    all sets
    Side Step with a knee lift
    But begin to train one Leg with 12 repeats
    then the another Leg with 12 repeats
    then the another ……..
    and after you make all Sets Finished
    make a
    Break 30 sec
    when you Finished
    all sets

    Side lying leg


    lift front and back side kick
    You see the position that is correct but you have to
    swing from one side to the other and touch not the ground
    like around the half world and don’t touch the ground
    But begin to train one Leg with 12 repeats
    then the another Leg with 12 repeats
    then the another ……..

    Break 30 - 60 sec
    when you Finished
    all sets
    Side lying under leg lift
    But begin to train one Leg with 12 repeats
    then the another Leg with 12 repeats
    then the another ……..

    Break 30 - 60 sec
    when you Finished
    all sets

    Single Leg Bridge


    But begin to train one Leg with 12 repeats
    then the another Leg with 12 repeats
    Break 10-20 sec
    then the another ……..
    and after you make all Sets Finished
    make a
    Break 30-60 sec
    when you Finished
    all sets

    Plank
    3x60 sec
    Break per set
    30 sec

    Side Plank
    3x60
    Break per set
    30 sec

    Jumping Jacks

    Split Squat Jack


    Crossover Jacks

    Cool Down

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