1. Incalzire cardio 30 sec alegare pe loc, genunchi sus, j.

2. Incalzire articulara

Exercițiu Nr de serii Nr de repetari Pauza Obsservații

Fandari alternative 4 12 1 min Set
Ridicari de bazin 4 20 1 min Compus
Abd laterale 4 15 30 sec
Jumping jack
Tras ghiozdan 3 12-15
Fluturari posterioare 3 15
Dead bug
Heels touch
Side plank

1. Fandari lin spate 20 rep x4 + Flexii umeri Fesieri kick back, abd laterale, Doneky kick

2. Genuflexiuni 15 rep x 4 +Impins umeri

3.Flotari+ fluturari posteriore

4.Plank 15 sec Mc 15 sec Plank 15 sec Arm up rise 20 rep Heels touch

1. Fandare cu step up +fandare incrucisata

2. Inch worm + Flotare+Ramat posterior+Flexii din aplecat
3. Bear crawl taps+ Extensii
4. Izo abd inferior+crunchuri+arm up raise

1. Lateral walk+ rotatii

2. YTW
3. Plank +M.C
4. Izo genu + impins umeri
5. V crunchs+Heels touch

Mihalcea

1. Fandare+ genu Fandari inainte 20

2. Mers lateral elastic Ramat
3. Crunchs M.C
4. YTw Fandari inapoi + genu
5. Flotari Ramat posteriro
6. Izo abd inferior
 7. YTW

Fandare+genu +bear crawl extensii

Abductii+ ridicarii de bazin

Flotari+Plank taps

One hand rise+ rasucriri+ V ups

Genuflexiuni cu izometrie10-10-10

Ramat 4kg 20 rep+flexi 12 1,5 kg

Plank 40 sec 45

Fandari alternative inapoi+ Mers lateral 26 fandari 30 pasi

Flotari

Side plank+crunchs 25 sec 25 rep

Fandari laterale

Burpees 5-10 Genuflexiuni

5 Flotari 10 Ramat

15 m.c-15 plank

Fandari inapoi 12-Mers lateral Elastic 12

15 sec hallow plank 15 crunchuri

15 ridicari de bazin-15 abd

Genuflexiuni cu izometrie 10-10+Fandari inainte20+Mers lateral24

Flotari10 +Ramat15 +Flexii10

Hallow plank+cunrchs+bicicleta
Fandari statice+impins umar+ridicari de bazin+lateral walkx3

Flotari10-ramat10-flexii 10x3

Hallow plank+crunches +Rasuciri

HIIT

Burpees 30 sec

Genuflexiuni 30 sec

Ramat 30 sec

J J 30 sec/fluturari laterale

Plank

M.c

Crunches

Ridicari de bazin peun picior

Abductii cu banda

Ridicari cu ambele picioare si izo la sfarsit

Flotari-Impins umeri-

1hand raise-V crunchs-echere

Fandari statice 20 +Genuflexiuni 12 rep

Ridicari de bazin pe un picior 10 +mers lateral 24-26

Ramat 15+Flexii cu disc din aplecat 12

Hallow plank 1 min-echere lungi 20- Crunches25

 Mers fandat+ridicari de bazin+genuflexiuni cu izo x 3

 Ramat trx-flotari-snatch x3
 30 crunchs-plank x 3

Fandari cu arcuire+ridicari de bazin+rotatii laterale

Snatch+ramat
Echere-plank-crunches

GEnuflexiuni 7,5-Fandari inainte

Flotari-Ramat apoi invers 10 kg

Plank-Impins umeri

Ridicari de bazin-Psoas banda albastra

Flexii hamstrings

Dead bug

Snatch 10

 10 sec izo fesier- 10 rep-10sec izo-10 rep

 Mers lateral
 5-8 burpees cu greutate
 Ramat
 M.c
 Fandari inapoi
 PLnak
 Genuflexiuni

Fandari alternative inapoi 10-5 burpees x2

5 Inch worms-5 flotari x2
Echere 10- hallow plank 10 sec 10 echere iar hallow plank
Genuflexiuni 10 15 sec alergare cu calielex2
Impins umeri 8- fluturari laterale 8 x2
Plank 30 sec M.c 30 sec