Her egzersiz 30 saniye sürüyor ve her 5 egzersizden sonra 30 saniye ara vermelisiniz. Hadi başlayalım..
Spora Yeni Başlayanlar İçin Evde Egzersiz Hareketleri
1- Pulse lunge (each leg)

Pulse lunge
2- Lunge with leg raise (each leg)

Lunge with leg raise
3- Jump squat

Jump squat
4- Side squat steps

Side squat steps
5- Sumo squat

Sumo squat
6- Abductor squat

Abductor squat
7- Donkey kicks (each leg)

Donkey kicks
8- Fire hydrants – straight kickback (each leg)

Fire hydrants – straight kickback
9- Frog kicks alternating

Frog kicks alternating
10- Frog kicks

Frog kicks
11- Glute bridge

Glute bridge
12- Glute bridge (on each leg)

Glute bridge
13- Glute bridge alternating (leg raise)

Glute bridge alternating
14- Hold glute bridge

Hold glute bridge