GET FIT FOR CORONAVIRUS

INCALZIRE
JUMPING JACKS 40 SECUNDE
ALERGARE CU GAMBA LA SEZUT 40 SECUNDE (PE LOC)
ALERGARE GENUCHII SUS 40 SECUNDE (PE LOC)
2 serii
INCALZIREA SE FACE LA FIECARE ANTRENAMENT

ANTR 1
A1 20 repetari GENUFLEXIUNI (mentinere in pozitie de genuflexiuni 4
secunde)
A2 15 repetari FANDARI DUBLE( fandare in spate +fandare in fata
combinate)
A3 10-15 repetari FLOTARI FETE https://www.youtube.com/watch?
v=FaIpD_zfrJI
A4 10-15 repetari SNOW ANGEL https://www.youtube.com/watch?
v=U06ntesBeX4
3-5 serii circuit

B1 40secunde Genuflexiune izometrie la perete (bratele ridicate)

B2 40secunde POZITIE DE FLOTARE, TAP SHOULDERS ( MANA stanga
atinge umarul drept, mana dreapta umarul stang https://www.youtube.com/watch?
v=wcKyqAMqueQ

B3 40 secunde plank (3-5 serii )

ANTR 2

A1 .15 repetari walkout https://www.youtube.com/watch?v=-FW8DNKsAh8

A2. 15 repetari genuflexiuni cu saritura
A3. 15 repetari fiecare picior butt planks https://www.youtube.com/watch?
v=uxy0y0Cmqxg
4 serii

B1. 40 ridicari bazin (talpa in talpa)

B2 10 fiecare brat T-PLANK https://www.youtube.com/watch?v=cdS1qYmX6qs
B3 15 FLOTARI LA PERETE https://www.youtube.com/watch?v=YB0egDzsu18
B4 15 ridicari picioare cu mainile sub fesieri pentru abdomen
4 serii

ANTR 3

A1. 15 POP SQUAT https://www.youtube.com/watch?v=FyKI1hBNoEI

A2. 15 fandari in fata
A3 40 secunde skater https://www.youtube.com/watch?v=4RuxhVJ4-pg
A4 40 secunde jumping jacks https://www.youtube.com/watch?
v=1b98WrRrmUs
A5 40 secunde ALERGARE GENUCHII LA PIEPT
A5 15 ABD SCURTE
A6 20 abd fiecare parte
5 serii
ANTR 4

A1. FRONT PLANK 10 repetari fiecare brat https://www.youtube.com/watch?

v=CW004tUZIBs
A2. Dawn dog 15 repetari https://www.youtube.com/watch?v=Lo2qo3XnXBc
A3. 10-15 repetari Dolphin https://www.youtube.com/watch?v=v1maBeg5EEk
3 serii

B1. 20 repetari fiecare picior DONKEY KICKS https://www.youtube.com/watch?

v=SJ1Xuz9D-ZQ
B2.15 SUPERMAN https://www.youtube.com/watch?v=z6PJMT2y8GQ
B3. CLAMSHEL 30 pe fiecare picior https://www.youtube.com/watch?
v=LhB1Jl52J3Q
B4. 15 pe fiecare picior RIDICARI https://www.youtube.com/watch?
v=DGeXCDWRqjU
4 serii

ANTR 5
A1. 12 beginner burpees https://www.youtube.com/watch?v=9yiWAgm3DSU
A2. BICICLETA CRUNCH https://www.youtube.com/watch?v=Iwyvozckjak
A3. MOUNTAIN CLIMBERS 30 secunde https://www.youtube.com/watch?
v=nmwgirgXLYM
A4. PLANK jack 15 https://www.youtube.com/watch?v=Jo0LKx6c7XM
A5. ABDOMENE SCURTE
4x