APP FGB ELLE S2 MER - FORSTE

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APP FGB ELLE S2 MERFORSTE2020-02-11T23:37:40+01:00

FORSTE GYM BEGINNER – ELLE

SEM 1
SEM 2
SEM 3
SEM 4

ABDOS / CARDIO

1/8

CARDIO

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 MIN 2 MIN
2/8

PLANK

SÉRIES REPS/EFFORT TEMPO REPOS

1
1 MIN 30 SEC

2

1 MIN 30 SEC

3
1 MIN 30 SEC

4
1 MIN 30 SEC
3/8

HIP RAISE

SÉRIES REPS/EFFORT TEMPO REPOS

1
20 REPS 45 SEC

2
20 REPS 45 SEC

3
20 REPS 45 SEC

4
20 REPS 45 SEC
4/8

DB SIDE BEND

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS / côté 45 SEC

2
12 REPS / côté 45 SEC

3
12 REPS / côté 45 SEC

4
12 REPS / côté 45 SEC
5/8

OBLIQUE CRUNCH

SÉRIES REPS/EFFORT TEMPO REPOS

1
15 REPS / côté 45 SEC

2
15 REPS / côté 45 SEC

3
15 REPS / côté 45 SEC

4
15 REPS / côté 45 SEC
6/8

BENCH LEG PULL IN

SÉRIES REPS/EFFORT TEMPO REPOS

1
15 REPS 45 SEC

2
15 REPS 45 SEC

3
15 REPS 45 SEC

4
15 REPS 45 SEC
7/8

KNEE HIP RAISE

SÉRIES REPS/EFFORT TEMPO REPOS

1
12 REPS 45 SEC

2
12 REPS 45 SEC

3
12 REPS 45 SEC

4
12 REPS 45 SEC
8/8

AB CRUNCH MACHINE

SÉRIES REPS/EFFORT TEMPO REPOS

1
10 REPS 45 SEC

2
10 REPS 45 SEC

3
8 REPS 45 SEC

4
10 REPS 45 SEC