Håll magen i trim
Ett program som håller magen i trim genom daglig småträning istället för timmar på gymmet.
Övningarna hittar du här:
http://www.aftonbladet.se/halsa/article210390.ab
Number of weeks: 6
Start date: You decide when to start the program.
v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
---|---|---|---|---|---|---|---|---|
1 | Situps 10 - 15 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch | Situps 10 - 15 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch sidocrunch | 35 - 55 min 30 - 36reps 6 - 9sets | ||||
2 | Situps 10 - 15 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch | Situps 10 - 15 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch sidocrunch | 35 - 55 min 30 - 36reps 6 - 9sets | ||||
3 | Situps 10 - 15 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch plankan, 20-30s | Situps 15 - 20 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch plankan, 20-30s | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets plankan, 20-30s Omvänd crunch på stol sidocrunch | 40 - 60 min 30 - 36reps 6 - 9sets | ||||
4 | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch plankan, 20-30s | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch plankan, 20-30s | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets plankan, 20-30s Omvänd crunch på stol sidocrunch | 45 - 75 min 30 - 36reps 6 - 9sets | ||||
5 | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch fällkniven 5-10 rep | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets plankan, 20-30s Omvänd crunch på stol sidocrunch | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch fällkniven 5-10 rep | 45 - 75 min 30 - 36reps 6 - 9sets | ||||
6 | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch fällkniven 5-10 rep | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets plankan, 20-30s Omvänd crunch på stol sidocrunch | Situps 15 - 25 min 10 - 12Reps 2 - 3 Sets Rak crunch sned crunch fällkniven 5-10 rep | 45 - 75 min 30 - 36reps 6 - 9sets | ||||
v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |