Pondělí

Exercise 1

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 2

Pec Deck Fly

Equipment: Full Gym, Machine

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Exercise 3

Wall Walk

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 4

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 5

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 6

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 7

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 8

Glute Bridge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 9

Upavistha Konasana

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 10

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 11

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 12

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 13

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

10 Rest

Exercise 14

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 15

Bird Dog

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 16

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 17

Donkey Kicks

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 18

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 19

Dynamic Chest Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Exercise 20

High Knee Skips

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

10 Rest

Arm Scissors

Pec Deck Fly

Wall Walk

Pull-Up

Mountain Climber

Side Bridge

Lying Upper Body Rotation

Glute Bridge

Upavistha Konasana

Thigh fly (Adductor Magnus Stretch)

Cossack Squat

Standing Cross Leg Hamstring Stretch

Dumbbell Romanian Deadlift

Seated Hamstring Stretch

Bird Dog

Bodyweight Sumo Squat

Donkey Kicks

Plank Leg Lift

Dynamic Chest Stretch

High Knee Skips

Related Workouts

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The 300 Workout

5 Min Total Abs Workout

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