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  • Acasa 2

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    The document outlines a 60-minute home workout routine consisting of exercises done in supersets over 3 rounds. It includes an initial 5-minute warm up followed by supersets of lower body exercises like squats, lunges, and glute bridges with short rest periods between rounds. The workout finishes with a 5-minute stretching session.

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    Acasa-2

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    The document outlines a 60-minute home workout routine consisting of exercises done in supersets over 3 rounds. It includes an initial 5-minute warm up followed by supersets of lower body exercises like squats, lunges, and glute bridges with short rest periods between rounds. The workout finishes with a 5-minute stretching session.

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    2 views2 pages

    Acasa 2

    Uploaded by

    mariaroxanaa
    The document outlines a 60-minute home workout routine consisting of exercises done in supersets over 3 rounds. It includes an initial 5-minute warm up followed by supersets of lower body exercises like squats, lunges, and glute bridges with short rest periods between rounds. The workout finishes with a 5-minute stretching session.

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    of 2

    Antrenament Acasa 2

    Pauza 60 secunde intre Serii – CU Greutati

    Incalzire 5 min

    Ex1. Squat 3 Serii x30 Repetari


    https://www.youtube.com/watch?v=rZdJexxyFRY

    Superset Ex2. + Ex3. X 3 Serii


    Ex2. The Dumbbell Front Squat 15 Repetari
    https://www.youtube.com/watch?v=B86Zj72LwzA
    Ex3. Single Leg Wall Sit 30 Secunde (15/15)
    https://www.youtube.com/watch?v=l6fD8dkbOIg

    Superset Ex4. + Ex5. X 3 Serii


    Ex4. Dumbbell front lunge 30 Repetari (15/15)
    https://www.youtube.com/watch?v=V7Dgrr02OQQ
    Ex5. Isometric Lunge hold 30 Secunde (15/15)
    https://www.youtube.com/watch?v=iF3QuR6BfgU
    Superset Ex6. + Ex7. X 3 Serii
    Ex6. Glute Bridges 30 Repetari
    https://www.youtube.com/watch?
    v=wMEoGwkk650&list=PLtzeqj0zQWd_QHAZbdKYqhYW4O3t16abN&
    index=63
    Ex7. Glute Bridge Hold 45 Secunde
    https://www.youtube.com/watch?v=hV6mCbTESoM

    Superset Ex8. + Ex9. X 3 Serii


    Ex8. Donkey Kicks 20 Repetari (pe fiecare picior)
    https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
    Ex9. Isometric Donkey Kick 15 Secunde (pe fiecare picior)
    https://www.youtube.com/watch?v=a698ezkqTms

    Streching 5 min

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