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    Acasa 4

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    mariaroxanaa
    The document outlines a 50-minute home workout consisting of 3 circuits. The first circuit includes exercises like dumbbell thrusters, lunges with lateral raises, and reverse lunges with front raises, performed for 4 sets of 20 repetitions each. The second circuit focuses on exercises like sumo squats with upright rows, Romanian deadlifts with reverse flies, and dumbbell shrugs to calf raises. The third and final circuit involves abdominal exercises like sit-ups and reverse crunches for 4 sets of 20 reps each. The workout concludes with a 5-minute stretching session.

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    Acasa 4

    Uploaded by

    mariaroxanaa
    7 views2 pages
    The document outlines a 50-minute home workout consisting of 3 circuits. The first circuit includes exercises like dumbbell thrusters, lunges with lateral raises, and reverse lunges with front raises, performed for 4 sets of 20 repetitions each. The second circuit focuses on exercises like sumo squats with upright rows, Romanian deadlifts with reverse flies, and dumbbell shrugs to calf raises. The third and final circuit involves abdominal exercises like sit-ups and reverse crunches for 4 sets of 20 reps each. The workout concludes with a 5-minute stretching session.

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    Acasa-4

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    The document outlines a 50-minute home workout consisting of 3 circuits. The first circuit includes exercises like dumbbell thrusters, lunges with lateral raises, and reverse lunges with front raises, performed for 4 sets of 20 repetitions each. The second circuit focuses on exercises like sumo squats with upright rows, Romanian deadlifts with reverse flies, and dumbbell shrugs to calf raises. The third and final circuit involves abdominal exercises like sit-ups and reverse crunches for 4 sets of 20 reps each. The workout concludes with a 5-minute stretching session.

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    Download as docx, pdf, or txt
    7 views2 pages

    Acasa 4

    Uploaded by

    mariaroxanaa
    The document outlines a 50-minute home workout consisting of 3 circuits. The first circuit includes exercises like dumbbell thrusters, lunges with lateral raises, and reverse lunges with front raises, performed for 4 sets of 20 repetitions each. The second circuit focuses on exercises like sumo squats with upright rows, Romanian deadlifts with reverse flies, and dumbbell shrugs to calf raises. The third and final circuit involves abdominal exercises like sit-ups and reverse crunches for 4 sets of 20 reps each. The workout concludes with a 5-minute stretching session.

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    of 2

    Antrenament Acasa 4 ( 50 min )

    Pauza 60 secunde intre Serii


    Incalzire 5 min
    Circuit 1
    Ex1. Dumbbell thrusters 4 Serii x 20 Repetari 4 kg/g i.ii. apoi 2kg
    https://www.youtube.com/watch?v=u3wKkZjE8QM&t=10s

    Ex2. Lunges With Lateral Raises 4 Serii x 20 Repetari (10/10) 4 kg i.


    ii... 2 kg/g
    https://www.youtube.com/watch?v=O6is4mj2yPw

    Ex3. Reverse Lunge with Front Raise 4 Serii x 20 Repetari (10/10) la


    fel
    https://www.youtube.com/watch?v=7I0LpwvYIbU

    Circuit 2
    Ex4. Sumo Squat & Upright Row 4 Serii x 20 Repetari
    https://www.youtube.com/watch?v=FAIo7kzC3us

    Ex5. Romanian Deadlift, Reverse Fly 4 Serii x 20 Repetari


    https://www.youtube.com/watch?v=yATyRWyChx4

    Ex6. DB Shrug to Calf Raise 4 Serii x 20 Repetari


    https://www.youtube.com/watch?v=l-YAS0uQUzo

    Circuitul 3 X 4 Serii
    Ex7. Sit Up 20 Repetari
    https://www.youtube.com/watch?v=1fbU_MkV7NE&t=11s

    Ex8. Reverse Crunch 20 Repetari


    https://www.youtube.com/watch?
    v=gAyTBB4lm3I&list=PLwvDl9NjQOojM859nq5r6UttCEYV_J8nJ&index
    =82

    Streching 5 min

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