Параметры и цели

             1

             2

            3 

             4

             5

15 s plank

15 s side plank

15 s cross plank

15 crunches

8 push ups

15 sit ups

18 s plank

18 s side plank

18 s cross plank

18 crunches

12 push ups

18 sit ups

20 s plank

20 s side plank

20 s cross plank

20 crunches

12 push ups

20 sit ups

           rest

25 s plank

25 s side plank

25 s cross plank

25 crunches

15 push ups

25 sit ups

             6

            7

             8

             9

            10

30 s plank

30 s side plank

30 s cross plank

30 crunches

18 push ups

30 sit ups

35 s plank

35 s side plank

35 s cross plank

35 crunches

20 push ups

35 sit ups

         rest

40 s plank

40 s side plank

40 s cross plank

40 crunches

22 push ups

40 sit ups

45 s plank

45 s side plank

45 s cross plank

45 crunches

25 push ups

45 sit ups

           11

            12

           13

            14

            15

50 s plank

50 s side plank

50 s cross plank

50 crunches

30 push ups

50 sit ups

            rest

55 s plank

55 s side plank

55 s cross plank

55 crunches

35 push ups

55 sit ups

60 s plank

60 s side plank

60 s cross plank

60 crunches

40 push ups

60 sit ups

65 s plank

65 s side plank

65 s cross plank

65 crunches

45 push ups

65 sit ups

               16

               17

              18

               19

               20

          rest

70 s plank

70 s side plank

70 s cross plank

70 crunches

50 push ups

70 sit ups

75 s plank

75 s side plank

75 s cross plank

75 crunches

55 push ups

75 sit ups

80 s plank

80 s side plank

80 s cross plank

80 crunches

60 push ups

80 sit ups

          rest

         21

            22

           23

            24

             25

85 s plank

85 s side plank

85 s cross plank

85 crunches

65 push ups

85 sit ups

90 s plank

90 s side plank

90 s cross plank

90 crunches

70 push ups

90 sit ups

95 s plank

95 s side plank

95 s cross plank

95 crunches

75 push ups

95 sit ups

           rest

100 s plank

100 s side plank

100 s cross plank

100 crunches

80 push ups

100 sit ups

          26

            27

           28

           29

           30

105 s plank

105 s side plank

105 s cross plank

105 crunches

85 push ups

105 sit ups

110 s plank

110 s side plank

110 s cross plank

110 crunches

90 push ups

110 sit ups

          rest

115 s plank

115 s side plank

115 s cross plank

115 crunches

95 push ups

115 sit ups

120 s plank

120 s side plank

120 s cross plank

120 crunches

100 push ups

120 sit ups