WORKOUTS + SUPERWORKOUTS | kratos-streetworkout

Avant de commencer, revoyons les principaux mouvements qui composent les 90% des exercices et ainsi sur les WO :

Before you begin , let's review the major movements that make up 90% of the exercises and so on WO :

mouvements primaires / primary movements

- les pushups(pompes)- les burpees

- les pullups( tractions)

- les jumping jack

- les lunges

- les squats

- les jumps

- les squats jumps

- les froggers

- les situps

- les crunchs

- les legs lever

- les mountain climbers

primary movements / Special movements

- les burpees

- les oh-pushups(pompes a une main)

- les muscleups( tractions et dips en haut de la barre)

- les hs pushups( pompes en poirier)

- les pistols

- les jacknives

- les toes to bar

- les burpees squat jump

- les burpees frogg

- et bien d autres...

VOICI QUELQUES WORKOUTS PERSOS

abdos bien tracés

strong abs

situps x 25

mountain climbers x 50

toes to bar x 25

oh pushups x 25

situps x 25

repos 60 sec

60 sec to rest

X 5 TOURS / X 5 LAPS

pec - dos - epaules

chest- back - shoulders

pushups x 25

pullups x 25

strict hs pushups x 10

jumping jacks x 50

REPOS 60 SEC

60 SEC TO REST

X 5 TOURS / X 5 LAPS

tout le corps

all of body

PUSHUPS X 10

PULLUPS X 10

SITUPS X10

STRICT HS PUSHUPS X 5

HIGH JUMP X 10

40 M RUN

SQUATS X 25

REPOS 60 SEC

60 SEC TO REST

X 3 TOURS/ X3 LAPS

cuisses - fessiers

thigh - buttocks

BURPEES FROG 40M X 2

HIGH JUMP X 10

40M RUN X 2

SQUAT X 25

LUNGE X 25

PAS DE REPOS

NO REST

X 3 TOURS/ X 3 LAPS

biceps - triceps

PUSHUPS X 25

PULLUPS X 25

BURPEES X 25

OH PUSHUPS X 25

STRICT HS PUSHUPS X 5

REPOS 60 SEC

60 SEC TO REST

X 4 TOURS/ X 4 LAPS

ENCHAINEMENTS POSSIBLE AVEC CES DERNIERS WORKOUTS Enchainments possible, with the latest workouts

OBJECTIFS:

* bras-torse-abdos/arm - chest abs: -> + +

* silhouette plage (abdos-fessiers-cuisses)/

figure for the beach (abs - fessiers- legs): -> +

* dieu et deesse de la plage(difficile)/

god and goddess from the beach ( difficult): -> + + +

ou/or -> + +

* cul et jambes de folies/buttocks and follies legs: -> x

* robocop/robocop mode: -> x +

super workouts

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