Scribd Logo
Upload

Welcome to Scribd!

  • Program WO

    Uploaded by

    Adiinda
    8 views2 pages
    The document outlines three full-body workouts consisting of bodyweight exercises done in circuits with short rest periods. The full body workout has 7 exercises per set done for 30 seconds each with 10 seconds of rest in between. The abs workout and plank edition workout each have 8 exercises per set done for 30 seconds with 10-15 seconds of rest in between and 1-2 minutes between sets. All workouts are designed to elevate heart rate and challenge the entire body through functional movements.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines three full-body workouts consisting of bodyweight exercises done in circuits with short rest periods. The full body workout has 7 exercises per set done for 30 seconds each with 10 seconds of rest in between. The abs workout and plank edition workout each have 8 exercises per set done for 30 seconds with 10-15 seconds of rest in between and 1-2 minutes between sets. All workouts are designed to elevate heart rate and challenge the entire body through functional movements.

    Copyright:

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

    Program WO

    Uploaded by

    Adiinda
    The document outlines three full-body workouts consisting of bodyweight exercises done in circuits with short rest periods. The full body workout has 7 exercises per set done for 30 seconds each with 10 seconds of rest in between. The abs workout and plank edition workout each have 8 exercises per set done for 30 seconds with 10-15 seconds of rest in between and 1-2 minutes between sets. All workouts are designed to elevate heart rate and challenge the entire body through functional movements.

    Copyright:

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

    Full Body Workout

     30 secs
     3 sets
     7 exercises / set
     10 secs off
     1 minute off in between sets
    Jumping jacks High knee Burpees
    skater Dribble Squat w/kick
    Squat jump Bird dog Jumping jacks
    Mountain climber Cross Lunges w/rotation
    Leg raise Shoulder tap Up & down plank
    Toe touch Spiderman plank Russian twist
    Plank hip dip Heisman Mountain climber

    220-umur pemanasan 70 cari persen

    80-85 untuk denyut inti

    Denyut nadi maksimal

    Abs Workout

     30 secs
     2 sets
     8 exercises / set
     10 secs off
     1 minute off in between sets

    Flutter kicks Scissors


    Bird dog In & out
    Leg circle Wipers
    Russian Twist Leg raise
    Crunch pulse Plank hip dip
    Cross Mountain climber
    Bicycles crunch Plank jacks
    Toe touch Toe touch

    Plank Edition Workout

     30 secs
     2 sets
     8 exercises / set
     15 secs off
     2 minute off in between set

    Spiderman plank Spiderman plank


    Plank hip dip Plank hip dip
    Mountain climber Mountain climber
    Inchworm plank Inchworm plank
    Up & down plank Up & down plank
    Shoulder tap Shoulder tap
    Plank jacks Plank jacks
    Downward dog Downward dog

    You might also like