английский => русский Прочее Спорт / Физкультура / Отдых

Cardio:
15-30 minutes
Day 2
Standing lateral raises 4x12-14
Front two-dumbbell raises 4x12
per arm 4x14
2 minutes stair stepping
Straight bar cable pushdowns 4x14
Raised leg crunches 4x30
Bicycle crunches (alternate knee pulls lying on back, with waist on the floor) 4x20
Cardio:
15 -30 minutes
Day 3
Leg extension 5x20
Seated hip flexion 5x18-20
Adductor machine 5x30
Burpees in steps (from standing into a squat with hands on the ground, one leg backwards, the other leg backwards, then stand up, all springing movements) 4x6