FESSIERS / JAMBES
Matériel : Haltères
FESSIERS / JAMBES
Matériel : Haltères
- 1/8
DB SQUAT
SÉRIES REPS/EFFORT TEMPO REPOS 15 REPS 45 SEC 15 REPS 45 SEC 18 REPS 45 SEC 15 REPS 45 SEC - 2/8
WEIGHTED BRIDGE
SÉRIES REPS/EFFORT TEMPO REPOS 15 REPS 45 SEC 15 REPS 30 SEC 18 REPS 30 SEC 15 REPS 45 SEC - 3/8
SQUAT
SÉRIES REPS/EFFORT TEMPO REPOS 20 REPS 45 SEC 20 REPS 30 SEC 20 REPS 30 SEC 20 REPS 45 SEC - 4/8
DONKEY KICK
SÉRIES REPS/EFFORT TEMPO REPOS 30 REPS / jambe 45 SEC 30 REPS / jambe 30 SEC 30 REPS / jambe 30 SEC 30 REPS / jambe 45 SEC
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- 5/8
LUNGES
SÉRIES REPS/EFFORT TEMPO REPOS 15 REPS / jambe 45 SEC 15 REPS / jambe 45 SEC 15 REPS / jambe 45 SEC 18 REPS / jambe 45 SEC - 6/8
INNER THIGH
SÉRIES REPS/EFFORT TEMPO REPOS 20 REPS / jambe 45 SEC 20 REPS / jambe 30 SEC 25 REPS / jambe 30 SEC 20 REPS / jambe 45 SEC - 7/8
HALF BURPEES
SÉRIES REPS/EFFORT TEMPO REPOS 10 REPS 45 SEC 10 REPS 30 SEC 10 REPS 30 SEC 10 REPS 45 SEC - 8/8
SIDE LEG RAISE
SÉRIES REPS/EFFORT TEMPO REPOS 25 REPS / jambe 45 SEC 25 REPS / jambe 30 SEC 30 REPS / jambe 30 SEC 25 REPS / jambe 45 SEC