Hej!
Idag körde jag baksida ben och mage på gymmet. Det var en hyfsat lugn träning men mot slutet när jag gjorde benlyften brände det rejält i magen. Riktigt lyckat pass!
Uppvärming: Lätt jogg 10km/h 10 minuter
3×10 Raka marklyft 70 kg
3×10 Liggande lårcurl 20 kg
3×10 Ryggresningar 15 kg
Vadpress 20 kg, 10 reps, 10 sek vila, 20 reps, 20 sek vila och avsluta med 30 reps.
3×12 Crunches på pilatesboll
Liggande benlyft 20 reps, 10 sek vila, 25 reps, 20 sek vila, avsluta med 30 reps.
HI!
Today I did the back of legs and abs at the gym. It was not a very intensive workout today but towards the end when I did the leg raises it really burned heavily in my stomach. Really successful workout!
Warm up: Easy jog 10km/h 10 minutes
3×10 Straight leg deadlifts 70 kg
3×10 Leg curl 20 kg
3×10 Back raises 15 kg
Calf Raises 20 kg, 10 reps, 10 seconds rest, 20 reps, 20 seconds rest and finish with 30 reps.
3×12 Crunches on Pilates ball
Lying leg raises 20 reps, 10 seconds rest, 25 reps, 20 seconds rest, finish with 30 reps.