CSütörtök

warm up 3-5 minutes

jump roping

set 1-legs 10 of each excerise,2 sets
step ups (10 per legs)
squats
step ups (10 per legs)
dumbell squat press (5kg)
dumbell deadlift (5kg)


set 2-abs do sequence 2 times
15 knee ups
40 (20 per side) russian twists (with weight) (5kg)


set 3 arms do 12 of each repeat, 2 times
bicep curls (5kg)
chest fly (5kg)
tricep dips
dumbell row (5kg)

set 4 -planks-do sequence 2 times
20 (10 per side) high plank arm lifts