SUPERGIRL WORKOUT GRUP 3

SUPERGİRL WORKOUT	75-90 KİLO-100 SINIR  GRUP 3	1-4 HAFTA
PAZARTESİ	SALI	ÇARŞAMBA
GOOD MORNİNG EXERCİSE	GOOD MORNİNG EXERCİSE	GOOD MORNİNG EXERCİSE
REST(DİNLENME)	REST(DİNLENME)	REST(DİNLENME)
45 MİNUTE (DAKİKA) CARDİO	45 MİNUTE (DAKİKA) CARDİO	45 MİNUTE (DAKİKA) CARDİO
20 JUMPİNG JACKS	20 JUMPİNG JACKS	20 JUMPİNG JACKS
20 CRUNCHES	20 VERTİCAL LEG CRUNCHES	10 TRİCEP DİPS
10 TRİCEP DİPS	10 SİT-UPS	10 SİT-UPS
15 SQUATS	15 TRİCEP DİPS	30 BİRD- DOGS
10 LUNGES (EACH LEG)	15 SQUATS	30 SECOND PLANK
40 RUSSİAN TWİSTS	10 SİDE LUNGES (EACH LEG)	20 SQUATS
20 STANDİNG CALF RAİSES	15 LEG LİFTS (EACH LEG)	40 CRUNCHES
5 PUSH UPS	50 BİCYCLES	10 OBLİQUE CRUNCHES(EACH SİDE)
30 SECOND PLANK	15 WALL PUSH-UPS	30 SECOND SUPERMAN
30 SECOND SUPERMAN	20 LEG RAİSES	20  HİGH KNESS
10 LUNGE SPLİT JUMPS	40 RUSSİAN TWİSTS
PERŞEMBE	CUMA	CUMARTESİ
GOOD MORNİNG EXERCİSE	GOOD MORNİNG EXERCİSE	GOOD MORNİNG EXERCİSE
REST(DİNLENME)	REST(DİNLENME)	REST(DİNLENME)
45 MİNUTE (DAKİKA) CARDİO	45 MİNUTE (DAKİKA) CARDİO	45 MİNUTE (DAKİKA) CARDİO
20 JUMPİNG JACKS	20 JUMPİNG JACKS	20 JUMPİNG JACKS
30 KNEE CRUNCHES	20 SQUATS	15 SQUATS
10 SİT-UPS	100 RUSSİAN TWİSTS	5 JUMP SQUATS
10 SİDE LUNGES (EACH LEG)	5 KNEELİNG PUSH-UPS	30 SECOND PLANK
15 WALL PUSH-UPS	1 MİNUTE DOWNWARD DOG	10 STANDİNG CALF RAİSES
10 OBLİQUE CRUNCHES(EACH SİDE)	15 JACK KNİFE SİT- UPS	5 KNEELİNG PUSH-UPS
30 BUTT KİCKERS	10 LUNGES (EACH LEG)	30 SECONS SUPERMAN
5 JUMP SQUATS	10 SİDE LUNGES(EACH SİDE)	10 LUNGES (EACH LEG)
15 JACK KNİFE SİT- UPS	20 BİRD-DOGS	30 CRUNCHES
	30 KNEE CRUNCHES	30 SECOND SUPERMAN
PAZAR	http://supergirlolmak.blogspot.com.tr	REST