Tuần Ngày Bài Tập Khối lượng Cách tập

Exercise Tutorial - Squat -

Squats 3 sets X 12 reps
YouTube
How to Do：KNEE PUSH-UPS -
Knee Push-ups 3 sets X 6-8 reps
YouTube

Planks 3 sets X 30 seconds How To: Plank - YouTube

1 How To Do A LUNGE | Lunges

for BEGINNERS | FITNESS
Lunges 3 sets X 15 reps
SPECIAL | WORKOUT VIDEO -
YouTube
HOW TO DO CRUNCHES |
Perfect Crunch FOR
Crunches 3 sets X 15 reps BEGINNERS | Best ABS
Exercises | FITNESS SPECIAL |
WORKOUT - YouTube
1
2 Stretching 20-30 minutes https://goeco.link/WUXOZ
How to do the perfect GLUTE
Glute Bridges 3 sets X 15 reps BRIDGE: technique and
common mistakes - YouTube
How to Do：KNEE PUSH-UPS -
Knee Push-ups 3 sets X 7-9 reps
YouTube

How To Do A Side Plank | The

3 Side Planks 3 sets X 30 seconds (each side) Right Way | Well+Good -
YouTube

How to do a Superman | The

Supermans 3 sets X 12 reps Right Way | Well+Good -
YouTube
How to Do Leg Raises -
Leg Raises 3 sets X 15 reps
YouTube

2 1 How To Do A Squat Jump |

Jump Squats 3 sets X 10 reps The Right Way | Well+Good -
YouTube
How to Do：KNEE PUSH-UPS -
Knee Push-ups 3 sets X 8-10 reps
YouTube

How to Do a Russian Twist |

Russian Twists 3 sets X 10 reps (each side)
Ab Workout - YouTube

How To Do A Reverse Lunge |

Reverse Lunges 3 sets X 12 reps The Right Way | Well+Good -
YouTube
Bicycle Crunches 3 sets X 15 reps How To Do A Bicycle Crunch |
The Right Way | Well+Good -
YouTube
 2 Stretching
Pistol Squats/Split Squats
Chair Dip
20-30 minutes https://goeco.link/WUXOZ
How to Do a Pistol Squat |
Sexy Legs Workout - YouTube
3 sets X 10 reps
How to Do a Split Squat | Sexy
Legs Workout - YouTube
How to Do a Tricep Dip | Boot
3 sets X 8-10 reps
Camp Workout - YouTube

3
How to Do a Side Leg Raise |
Side Leg Raises 3 sets X 10 reps (each side)
Sexy Butt - YouTube

Glute Bridge Hold - Fitness

Bridge Hold 3 sets X 30 seconds
Gym Training - YouTube

Exercise Tutorial - V-Up -

V-ups 3 sets X 12 reps
YouTube

3 How to Do a Walking Lunge |

Walking Lunges 3 sets X 15 meters Boot Camp Workout -
YouTube
How to Do：KNEE PUSH-UPS -
Knee Push-ups 3 sets X 10-12 reps
YouTube

How to Do a Plank Tap |

Plank with Shoulder Taps 3 sets X 15 reps (each side) Plyometric Exercises -
1 YouTube

How to do a Donkey Kick | The

Donkey Kicks 3 sets X 15 reps (each side) Right Way | Well+Good -
YouTube

How to do a Hollow Hold |

Hollow Body Hold 3 sets X 30 seconds The Right Way | Well+Good -
YouTube

2 Stretching 20 minutes https://goeco.link/WUXOZ

3 How to Do：KNEE PUSH-UPS -
Knee Push-ups 3 sets X 12 reps
YouTube

How to do a Single-Leg Glute

Single-Leg Glute Bridges 3 sets X 12 reps (each side) Bridge | The Right Way |
Well+Good - YouTube

Russian Twists with Leg Raise 3 sets X 12 reps (each side)

Walking Lunges 3 sets X 20 meters How to Do a Walking Lunge |

Boot Camp Workout -
YouTube
 How to Do: FLUTTER KICKS -
Flutter Kicks 3 sets X 20 reps
YouTube