TEASER_Z HANTLAMI.mp4

KHALIL 04E Z HANTLAMI_LOOP.mp4

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TRAINING WITH DUMBBELLS

This workout is for you if you want to improve your training results. 

You will develop strength in your hips, legs and back. You will sculpt your muscles and slenderize your figure. You will improve the quality of your workout and its results. 

Workout details: 
Warm-up
Part 1 - Absolute Strength
Part 2 - Strength Balance 
Part 3 - Conditioning 
Cool Down 

What the main part of the training contains: 

Ch.1 Absolute Strength - 2 series 
- Each 40/20 seconds 
- Sumo deadlift with dumbbells 21X1 
- Marching on the tendons 

Ch.2 Strength balance 
EMOM x 9 minutes (every minute on the minute) 
1. kosak squat with dumbbells, right leg 1010 x 12 repetitions 
2. kosak squat with dumbbells, left leg 1010 x 12 repetitions 
3. 30 seconds of continuous abdominal presses with weight in hands 

Part 3 Conditioning 
Every 4 minutes x 3 series 
12 deadlifts with dumbbells
9 hang power clean with dumbbells 
6 forward squats with dumbbells 
8 burpees with jumping over dumbbells 

Cool Down
1.Pigeon Stretch x 1 min/party 
2.Pancake Stretch x 1 min left side, 1 min right side, 1 min middle
3.Pike Stretch x 1 min

A workout for people of all skill levels.

Trening z hantlami

Trening z hantlami

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