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  • Progress Workout For Beginners

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    Mihail Veljanoski
    8 views2 pages
    The document outlines a 4-week exercise program. Week 1 focuses on knee push ups, short abs exercises, and squats performed in increasing repetitions over the week. Week 2 switches to different exercises - knee push ups, short and long abs, and squats - again increasing repetitions. Week 3 involves a progress check. Week 4 includes slow burn workouts based on progress from week 3. After 4 weeks, the plan lists 8 exercise videos to follow for the next stage of training.

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    Progress Workout for Beginners

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    The document outlines a 4-week exercise program. Week 1 focuses on knee push ups, short abs exercises, and squats performed in increasing repetitions over the week. Week 2 switches to different exercises - knee push ups, short and long abs, and squats - again increasing repetitions. Week 3 involves a progress check. Week 4 includes slow burn workouts based on progress from week 3. After 4 weeks, the plan lists 8 exercise videos to follow for the next stage of training.

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    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views2 pages

    Progress Workout For Beginners

    Uploaded by

    Mihail Veljanoski
    The document outlines a 4-week exercise program. Week 1 focuses on knee push ups, short abs exercises, and squats performed in increasing repetitions over the week. Week 2 switches to different exercises - knee push ups, short and long abs, and squats - again increasing repetitions. Week 3 involves a progress check. Week 4 includes slow burn workouts based on progress from week 3. After 4 weeks, the plan lists 8 exercise videos to follow for the next stage of training.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Prva nedela:

    # Day:

    1) (3 pati na den, po 1 povtoruvanje) knee push ups, short abs, (5x) squats

    2) (3 pati na den, po 3 povtoruvanja) knee push ups, short abs, (5x) squats

    3) (4 pati na den, po 2 povtoruvanja) knee push ups, short abs, (5x) squats

    4) (2 pati na den, po 4 povtoruvanja) knee push ups, short abs, (5x) squats

    5) (3 pati na den, po 3 povtoruvanja) knee push ups, short abs, (5x) squats

    6) (5 pati na den, po 3 povtoruvanja) knee push ups, short abs, (5x) squats

    7) Rest

    Vtora nedela:

    # Day:

    1) (3 pati na den, po 5 povtoruvanja) knee push ups

    2) (3 pati na den, po 8 povtoruvanja) short abs

    3) (3 pati na den, po 10 povtoruvanja) squats

    4) (3 pati na den, po 1 povtoruvanje) push ups

    5) (3 pati na den, po 3 povtoruvanja) long abs

    6) (3 pati na den, po 15 povtoruvanja) squats

    7) Rest

    Treta nedela:

    Progress check up - and excercises will follow

    Cetvrta nedela:

    Slow burn workouts: after progress of the 3rd week excercises will follow
    Posle cetiri nedeli:

    # Vezbi:

    1) https://youtu.be/WLx5q7M741k?list=PLgx4Db7ylJwX1GZoT4BgOQnItC-JV9XYj&t=100

    2) https://youtu.be/WLx5q7M741k?list=PLgx4Db7ylJwX1GZoT4BgOQnItC-JV9XYj&t=120

    3) https://youtu.be/WLx5q7M741k?list=PLgx4Db7ylJwX1GZoT4BgOQnItC-JV9XYj&t=144

    4) https://youtu.be/WLx5q7M741k?list=PLgx4Db7ylJwX1GZoT4BgOQnItC-JV9XYj&t=200

    5) https://youtu.be/WLx5q7M741k?list=PLgx4Db7ylJwX1GZoT4BgOQnItC-JV9XYj&t=226

    6) https://youtu.be/WLx5q7M741k?list=PLgx4Db7ylJwX1GZoT4BgOQnItC-JV9XYj&t=243

    7) https://youtu.be/WLx5q7M741k?list=PLgx4Db7ylJwX1GZoT4BgOQnItC-JV9XYj&t=266

    8) https://youtu.be/WLx5q7M741k?list=PLgx4Db7ylJwX1GZoT4BgOQnItC-JV9XYj&t=284 (NE)

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