2.
İlk gün egzersizini tamamladığım spor programıdır. (gbkz: 30 day shred) programından sonra ilk level'ı beni hiç mi hiç zorlamadı. Bu sebeple tek ağırlık kullanılan egzersizlerde çift ağırlık kullandım, kardiyo egzersizlerinde onlardan çok daha fazla hızlandım. Hele ki (gbkz: Banish fat boost metabolism)'den sonra kızgın kumlardan serin sulara atlamak gibiydi.
Ben (gbkz: 30 day shred) ve (gbkz: ripped in 30) gibi programları 3-2-1 sistemiyle bedenime çoklu hitap ettikleri ve yarım saat gibi kısa sürede yapılabildikleri için seviyorum. Kısa zamanlarda çok büyük işler başarıyorlar.
(yazar: anothersunnyday) sağolsun, zaten birçok ayrıntıdan yukarıda bahsetmiş. Ben de farklı olarak egzersiz hareketlerinin isimlerini yazayım da sözlüğe bir faydam olsun.
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1. hafta- Level 1
*Warm Up*
1. swinging arms - 2. military march - 3. bend over i-squat - 4. halo dips - 5. half squat knee grab - 6. swinging arms
*Circuit 1*
Strength
1. toning push up - 2. squat press - 3. lunge w/ double arm and lunge w/ right leg - 4. toning push up - 5. squat press - 6. lunge w/ double arm and lunge w/ left leg
Cardio
1. fast feet - 2. skaters - 3. fast feet - 4. skaters
Abs
1. plank - 2. hollow man
*Circuit 2*
Strength
1. stiff-leg deadlift w/ upright row - 2. squat swing - 3. good morning - 4. stiff-leg deadlift w/ upright row - 5. squat swing - 6. good morning
Cardio
1. running man - 2. squat punch - 3. running man - 4. squat punch
Abs
1. side plank crunch - right side - 2. side plank crunch - left side
*Circuit 3*
Strength
1. chair pose w/ reverse fly - 2. side lunge w/ front raise - 3. front lunge w/ bicep curl - 4. chair pose w/ reverse fly - 5. side lunge w/ front raise - 6. front lunge w/ bicep curl
Cardio
1. butt kicks - 2. single leg hop - right - 3. butt kicks - 4. single leg hop - left
Abs
1. crunches - 2. reverse crunch w/ crunch - 3. crunches - 4. reverse crunch w/ crunch
*Stretches*
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2. hafta - Level 2
*Warm Up*
1. backward arm circles - 2. toe taps (kick & drop) - 3. alternating hugs - 4. shoulder to knee stretch - 5. alternating squat w/ rotation - 6. toe taps (kick it & drop)
*Circuit 1*
Strength
1. static lunge (right) w/ row - 2. pendulum lunge w/ serving biceps - 3. chest press w/ pelvic thrust (left leg) - 4. static lunge (left) w/ row - 5. pendulum lunge w/ serving biceps - 6. chest press with pelvic thrust (right leg)
Cardio
1. plank jacks - 2. mountain climbers - 3. plank jacks - 4. mountain climbers
Abs
1. arm to leg crunch (right arm to left leg) - 2. arm to leg crunch (left arm to right leg)
*Circuit 2*
Strength
1. side lunge w/ leg raise (abduction) - 2. transition ab hold into table top (left) - 3. crow push ups - 4. side lunge w/ leg raise (abduction) - 5. transition ab hold into table top (right) - 6. crow push ups
Cardio
1. jump rope kick outs - 2. squat thrusts - 3. jump rope kick outs - 4. squat thrusts
Abs
1. ab roll (v ups) - 2. leg raise & crawl up (left leg) - 3. ab roll (v ups) - 4. leg raise & crawl up (right leg)
*Circuit 3*
Strength
1. sumo squat w/ tricep extension - 2. stork stance w/ low row - 3. renegade row - 4. sumo squat w/ tricep extension - 5. stork stance w/ low row - 6. renegade row
Cardio
1. jab cross high low - 2. high knees - 3. jab cross high low - 4. high knees
Abs
1. sit up w/ leg extension - 2. crunch w/ leg raise
*Stretch*
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3. hafta - Level 3
*Warm-Up*
1. sledge hammers - 2. standing split stretch - 3. static lunge w/ torso rotation (twist & drop) - 4. sledge hammers - 5. standing split stretch - 6. static lunge w/ torso rotation (twist & drop)
*Circuit 1*
Strength
1. Knee up crawl - 2. duck walk - 3. wide & low row - 4. knee up crawl - 5. duck walk - 6. wide & low row
Cardio
1. squat jacks - 2. skiers (twist center) - 3. squat jacks
4. skiers (twist center)
Abs
1. twisting plank - 2. straight leg squat thruster - 3. twisting plank - 4. straight leg squat thruster
*Circuit 2*
Strength
1. stork stance w/ fly - 2. single leg squat w/ cork screw curl - 3. rock n roll squat w/ reverse crunch - 4. stork stance w/ fly - 5. single leg squat w/ cork screw curl -6. rock n roll squat w/ reverse crunch
Cardio
1. squat jumps - 2. running stance - 3. squat jumps - 4. running stance
Abs
1. vertical leg up crunches - 2. cross body crunches
*Circuit 3*
Strength
1. pike push ups - 2. single arm left side push up - 3. elevated leg dip - 4. pike push ups - 5. single arm right side push up - 6. elevated leg dip
cardio
1. jumping lunges - 2. single leg cross hop (right side) - 3. jumping lunges - 4. single leg cross hop (left side)
Abs
1. ab hold - 2. pike crunches (v-up crunches)
*Stretch*
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4. hafta - Level 4
*Warm-Up*
1. opposite leg swing - 2. side lunge stretch - 3. elbow to knee (standing side crunches) - 4. opposite leg swing - 5. side lunge stretch - 6. elbow to knee (standing side crunches)
*Circuit 1*
Strength
1. alternate crescent pose - 2. static squat press - 3. static squat row - 4. alternate crescent pose - 5. static squat press - 6. static squat row
Cardio
1. plie hop - 2. jumping jacks w/ front kick - 3. plie hop - 4. jumping jack w/ front kick
Abs
1. downward dog w/ left knee into chest - 2. plank walk (backward & forward)
*Circuit 2*
Strength
1. superman w/ shoulder press - 2. renegade row w/ push up - 3. crossover lunge w/ bicep curl - 4. superman w/ shoulder press - 5. renegade row w/ push up - 6. crossover lunge w/ bicep curl
Cardio
1. burpee w/ jump hop - 2. scissor hop - 3. burpee w/ jump hop - 4. scissor hop
Abs
1. window washer - 2. v-sit
*Circuit 3*
Strength
1. single leg bridge w/ chest fly - 2. chataranga push up - 3. walk in place plank - 4. single leg bridge w/ chest fly - 5. chataranga push up - 6. walk in place plank
Cardio
1. side center plank jump - 2. double jump rope - 3. side center plank jump - 4. double jump rope
Abs
1. sit up to toes, back down, legs up & crunches - 2. sit up to toes, back down, legs up & crunches
*Stretch*
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İlk level'ı kolay gelse de zaman zaman (gbkz: banish fat boost metabolism)'le, zaman zaman (gbkz: pilates for dummies)'le, zaman zaman da herhangi bir kardiyo egzersizle destekleyip ilk haftayı bitirmeyi düşünüyorum. İkinci hafta zorlaştığı yazılıyor; yapıp görelim, gerektiğinde bu girdiyi de editleyelim bakalım.
Hızlı gelen ilk edit: Girdinin hunharca eksilenmesinin nedeni fazla uzun olması sanırım. egzersizlerin isimlerini yan yana yazarak girdiyi kısalttım. Alemsiniz süslüler (gizlinot: (:).
Herhangi bir girdimle ilgili istediğiniz zaman mesaj kutumu morartabilir; "Girdini sevmedim çünkü...", "Sen bu işi yanlış biliyorsun.", "Çok cahilsin, keşke ölsen." gibi geri bildirimler verebilirsiniz.