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Phase
Workouts 1 & 2
8-10
reps
8-10
reps
8-10
reps
8-10
reps
8-10
reps
8-10
reps
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
10-12
reps
10-12
reps
10-12
reps
10-12
reps
10-12
reps
10-12
reps
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
Phase
Workouts 3 & 4
10
reps
10
reps
10
reps
10
reps
10
reps
A6- Swiss Ball Lever Crunch (hands over head holding small DB)
10
reps
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
8-10
reps
8-10
reps
8-10
reps
8-10
reps
8-10
reps
8-10
reps
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
Phase
Workout 5
8-10
reps
8-10
reps
8-10
reps
8-10
reps
8-10
reps
8-10
reps
Perform B1 and B2 alternately, resting 45 seconds between exercises. After B2, rest 90 seconds.
10-12
reps
10-12
reps
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
reps/time
weight
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weight
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weight
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