Fitness programme : level I, step 1
1 - 2 - 3 - 4
|Discover level II|
This first step is for beginners and people who do not regularly exercise.
WORK ON LEGS
Link up the sets of squats and chair without pausing.
For squats, you must do 5 to 10 repetitions.
For the chair, you have to hold it for between 15 - 30 seconds. You have to do 4 sets of each exercise.
At the end of the 4 sets, you deserve a timeout.
Take two minutes and rehydrate!
|SQUAT - 5 reps||CHAIR - 15 seconds|
ABS AND PLANK WORKOUT
Link up the abdominal sets and plank exercises without pausing.
For crunches, you need to do 15 to 30 repetitions, it should hurt a little by the end!
For the plank, you must hold the position (with a straight back) for between 30 - 60 seconds. You have to do4 sets of each exercise.
At the end of the 4 sets, you deserve a timeout. Take two minutes and rehydrate!
|CRUNCH - 15 reps||PLANK- 30 seconds|