Ufitini - Ver Entrenamiento

Week 1

Mon

Cable Kneeling Crunch 3x12-15

Bent Knee Lying Twist 3x12-15

Stretching - Spinal Stretch On Exercise Ball 3x12-15

Wed

45 Degree Side Bend 3x12-15

Stretching - Spinal Stretch On Exercise Ball 3x12-15

Sit-up On Exercise Ball 3x12-15

Fri

Incline Leg Hip Raise 3x12-15

Stretching - Iron Cross Stretch 3x12-15

45 Degree Side Bend 3x12-15

Week 2

Mon

Dumbbell Side Bend 3x12-15

Cable Twist up-down 3x12-15

Landmine 180 3x12-15

Wed

Bent Knee Lying Twist 3x12-15

Hanging Straight Leg Hip Raise 3x12-15

Weighted Leg Extension Crunch 3x12-15

Fri

45 Degree Bycicle Twisting Crunch 3x12-15

Bent Knee Lying Twist 3x12-15

Sit-up On Exercise Ball 3x12-15

Week 3

Mon

Dumbbell Side Bend 3x12-15

Stretching - Iron Cross Stretch 3x12-15

Lever Seated Crunch 3x12-15

Wed

Weighted Leg Extension Crunch 3x12-15

Landmine 180 3x12-15

Cable Kneeling Crunch 3x12-15

Fri

Bench Leg Raise 3x12-15

45 Degree Bycicle Twisting Crunch 3x12-15

Stretching - Iron Cross Stretch 3x12-15

Week 4

Mon

Cable Standing Lift 3x12-15

Hanging Straight Leg Raise 3x12-15

Sit-up On Exercise Ball 3x12-15

Wed

Lever Seated Crunch 3x12-15

Hanging Straight Leg Raise 3x12-15

Weighted Leg Extension Crunch 3x12-15

Fri

Cable Kneeling Crunch 3x12-15

Vertical Leg Raise on parallel bars 3x12-15

Bent Knee Lying Twist 3x12-15

Week 5

Mon

45 Degree Side Bend 3x12-15

Stretching - Iron Cross Stretch 3x12-15

Band Twist 3x12-15

Wed

Sit-up On Exercise Ball 3x12-15

Stretching - Spinal Stretch On Exercise Ball 3x12-15

Cable Kneeling Crunch 3x12-15

Fri

Bench Leg Raise 3x12-15

Hanging Straight Leg Hip Raise 3x12-15

Cable Kneeling Crunch 3x12-15

Week 6

Mon

Hanging Straight Leg Raise 3x12-15

Cable Standing Crunch 3x12-15

Hanging Straight Leg Hip Raise 3x12-15

Wed

Band Twist 3x12-15

Weighted Leg Extension Crunch 3x12-15

Stretching - Iron Cross Stretch 3x12-15

Fri

Hanging Straight Leg Hip Raise 3x12-15

Incline Leg Hip Raise 3x12-15

Bench Leg Raise 3x12-15

Week 7

Mon

Cable Twist up-down 3x12-15

45 Degree Bycicle Twisting Crunch 3x12-15

Hanging Straight Leg Raise 3x12-15

Wed

Vertical Leg Raise on parallel bars 3x12-15

Cable Standing Crunch 3x12-15

Bent Knee Lying Twist 3x12-15

Fri

45 Degree Bycicle Twisting Crunch 3x12-15

Landmine 180 3x12-15

Vertical Leg Raise on parallel bars 3x12-15

Week 8

Mon

Cable Twist up-down 3x12-15

Bent Knee Lying Twist 3x12-15

Lever Seated Crunch 3x12-15

Wed

45 Degree Bycicle Twisting Crunch 3x12-15

Cable Twist up-down 3x12-15

Landmine 180 3x12-15

Fri

Landmine 180 3x12-15

Lever Seated Crunch 3x12-15

Stretching - Iron Cross Stretch 3x12-15

Week 9

Mon

Weighted Leg Extension Crunch 3x12-15

Stretching - Spinal Stretch On Exercise Ball 3x12-15

Sit-up On Exercise Ball 3x12-15

Wed

Dumbbell Side Bend 3x12-15

Hanging Straight Leg Raise 3x12-15

Cable Twist up-down 3x12-15

Fri

Bent Knee Lying Twist 3x12-15

Lever Seated Crunch 3x12-15

Cable Kneeling Crunch 3x12-15

Week 10

Mon

Landmine 180 3x12-15

Stretching - Spinal Stretch On Exercise Ball 3x12-15

Bench Leg Raise 3x12-15

Wed

Cable Kneeling Crunch 3x12-15

Stretching - Iron Cross Stretch 3x12-15

Incline Leg Hip Raise 3x12-15

Fri

Hanging Straight Leg Raise 3x12-15

Bench Leg Raise 3x12-15

Cable Kneeling Crunch 3x12-15

Week 11

Mon

Hanging Straight Leg Raise 3x12-15

Cable Kneeling Crunch 3x12-15

Sit-up On Exercise Ball 3x12-15

Wed

Landmine 180 3x12-15

Incline Leg Hip Raise 3x12-15

Lever Seated Leg Raise Crunch 3x12-15

Fri

Sit-up On Exercise Ball 3x12-15

Hanging Straight Leg Hip Raise 3x12-15

Weighted Leg Extension Crunch 3x12-15

Week 12

Mon

Stretching - Spinal Stretch On Exercise Ball 3x12-15

Lever Seated Crunch 3x12-15

45 Degree Side Bend 3x12-15

Wed

Hanging Straight Leg Raise 3x12-15

Stretching - Spinal Stretch On Exercise Ball 3x12-15

Landmine 180 3x12-15

Fri

Incline Leg Hip Raise 3x12-15

Stretching - Spinal Stretch On Exercise Ball 3x12-15

Weighted Leg Extension Crunch 3x12-15

12 WEEKS PLAN