Entrainement

Comment s’entrainer chez soi ? Programme en 7 jours

 

ENTRAINEMENT DU LUNDI

 

 

 

120 JUMPING JACKS

 

10 PUSH UPS

 

25 SQUATS

 

60 CRUNCHES

 

10 SQUAT JUMPS

 

30 SECOND SPRINT (on the Spot)

 

30 SECOND PLANK

 

10 VERTICAL JUMP

 

30 BICYCLE SIT UPS

 

30 HIGH KNEES

 

30 SECOND SIDE PLANK (each side)

 

ENTRAINEMENT DU MARDI

 

 

 

50 BUTT KICKS

 

100 JUMPING JACKS

 

1 MINUTE BRIDGE

 

10 BURPEES

 

30 SECOND FLOOR SPRINT

 

30 OBLIQUE CRUNCHES (each Side)

 

45 SECOND PLANK (on the Spot)

 

30 SQUATS

 

20 LUNGES (Each Side)

 

20 TRICEP DIPS

 

20 SKI JUMPS

 

30 RIGHT ARM HOOKS (each side)

 

ENTRAINEMENT DU MERCREDI

 

 

80 JUMPING JACKS

 

40 MOUNTAIN CLIMBERS

 

10 SQUAT JUMPS

 

10 PUSH UPS

 

20 STANDING CALF RAISES

 

30 SECOND FLOOR SPRINT

 

1 MINUTE SECOND PLANK

 

40 RUSSIAN TWISTS

 

20 VERTICAL JUMPS

 

30 REVERSE CRUNCHES

 

20 TRICEP DIPS

 

 

 

ENTRAINEMENT DU JEUDI

 

 

 

25 LEG RAISES

 

30 V SIT UPS

 

120 JUMPING JACKS

 

50 BUTT KICKS

 

20 OBLIQUE CRUNCHES (each side)

 

15 SKI JUMPS

 

15 SQUAT JUMPS

 

30 SQUATS

 

45 SECOND PLANK (Each Side)

 

30 LUNGES JUMPS (each Side)

 

30 SECOND SIDE PLANK (EACH SIDE)

 

15 PUSH UPS

 

 

ENTRAINEMENT DU VENDREDI

 

 

 

10 TUCK JUMPS

 

50 RUSSIAN TWISTS

 

80 JUMPING JACKS

 

20 LUNGES

 

20 BURPEES

 

1 MINUTE PLANK

 

30 MOUNTAIN CLIMBERS

 

45 SECOND FLOOR SPRINT

 

45 SECOND BRIDGE

 

30 SECONDS OF FLUTTER KICKS

 

30 TRICEP DIPS

 

10 DIAMOND PUSH UPS

 

 

 

ENTRAINEMENT DU SAMEDI

 

 

 

20 SQUAT REACH & JUMP (Basketball jumps)

 

30 LEG RAISES

 

15 PLANK TO PUSH UP

 

40 HIGH KNEES

 

60 BUTT KICKS

 

10 BURPEES

 

60 CRUNCHES

 

20 VERTICAL JUMPS

 

30 PUNCHES/ARM HOOKS (Each Arm)

 

30 LUNGES JUMPS (each Side)

 

30 SECOND PLANK (EACH SIDE)

 

50 JUMPING JACKS

 

 

ENTRAINEMENT DU DIMANCHE

 

 

 

20 VERTICAL JUMPS

 

30 SECOND FLOOR SPRINT

 

40 MOUNTAIN CLIMBERS

 

15 BURPEES

 

30 BICYCLE CRUNCHES

 

20 SKI JUMPS

 

15 PUSH UPS

 

80 JUMPING JACKS

 

30 TRICEP DIPS

 

20 LUNGE JUMPS

 

30 BUTT KICKS

 

20 HIGH KNEES

 

20 SQUAT REACH & JUMP (Basketbell Jumps)

 

1 MINUTE PLANK

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