Theprozone

برای دریافت برنامه تمرینی شخصی سازی شده مناسب خودتون به این آیدی پیام بدید @owjiarash

jumping jack @theprozone1

Dumbbell reverse lunge @theprozone1

single arm Dumbbell snatch @theprozone1

C-crunch @theprozone1

Dumbbell Deadlift @theprozone1

plank @theprozone1

Dumbbell thruster @theprozone1

kettlebell goblet reverse lunge @theprozone1

hip bridge @theprozone1

Dumbbell push jerk @theprozone1

crunch kick @theprozone1

Dumbbell Clean @theprozone1

Dumbbell snatch @theprozone1

single arm dumbbell thruster @theprozone1

Sit up @theprozone1

@theprozone1 WORKOUT NU #14050226 _BODY WEIGHT_ ___ _warm up_ 2sets Knee push up 5 Reverse Crunch 15 Squat with 2pulse 10 Single leg squat 2×10 each leg ___ *_WOD AMRAP 22_* 1-2-3-4-5-6.... Plank to push up Single leg v up Squat jump ___ _Cold down _ 3 exercise of back extension ♾️ After that full body stretch

@theprozone1 WORKOUT NU #14050217* _DUMBBELL_ ___ _warm up_ 2sets Inch worm shoulder tap push up 3 Sit up 6 Air squat side kick 9 Single leg Deadlift 3*10 Single arm Z press 3×10 ___ *_WOD AMRAP 22 min_* Push up on Dumbbell + renegade row 6 Dumbbell snatch 8 Dumbbell thruster 10 ___ _Cold down _ 3×30 seconds each side Hollow hold Superman hold After that full body stretch

@theprozone1 WORKOUT NU #14050115* _BODY WEIGHT_ ___ _warm up_ 2sets Inch worm push up 3 Crunch kick 6 Air squat 9 Wall sit 2×1min ___ *_WOD for time_* 21-15-9-15-21 Squat jump Push up or knee push up C-crunch ___ _Cold down _ Back extension 3×10 After that full body stretch

@theprozone1 WORKOUT NU #14050108* _DUMBBELL_ ___ _warm up_ 2sets Inch worm push up 3 Sit up 6 Air squat 9 Deadlift 3*10 Z press 3×10 ___ *_WOD AMRAP 16 min_* Push up on Dumbbell 6 Dumbbell Clean 7 Dumbbell Shoulder press 8 Dumbbell squat 9 ___ _Cold down _ 3×30 seconds each side Side plank right Side plank left After that full body stretch