ab challenge

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  • denki
  • -6 kg
    
  • ehemaliges Mitglied
  • 1460 Beiträge
  • seit Dez. 2013
  • 06. Jun 2014 07:26
  • Es folgt nur der Trainingsplan der 30 DAY ABS CHALLENGE. Damit ich nicht immer suchen muss: DAY 1 15 SIT UPS 5 CRUNCHES 5 LEG RAISES 10 sek. PLANK DAY 2 20 SIT UPS 8 CRUNCHES 8 LEG RAISES 12 sek. PLANK >DAY 3 25 SIT UPS 10 CRUNCHES 10 LEG RAISES 15 sek. PLANK DAY 4 PAUSE DAY 5 30 SIT UPS 12 CRUNCHES 12 LEG RAISES 20 sek. PLANK DAY 6 35 SIT UPS 15 CRUNCHES 15 LEG RAISES 25 sek. PLANK DAY 7 40 SIT UPS 20 CRUNCHES 20 LEG RAISES 30 sek. PLANK DAY 8 PAUSE DAY 9 45 SIT UPS 30 CRUNCHES 30 LEG RAISES 38 sek. PLANK DAY 10 50 SIT UPS 50 CRUNCHES 30 LEG RAISES 38 sek. PLANK DAY 11 55 SIT UPS 65 CRUNCHES 33 LEG RAISES 42 sek. PLANK DAY 12 PAUSE DAY 13 60 SIT UPS 75 CRUNCHES 40 LEG RAISES 50 sek. PLANK DAY 14 65 SIT UPS 85 CRUNCHES 42 LEG RAISES 55 sek. PLANK DAY 15 70 SIT UPS 95 CRUNCHES 42 LEG RAISES 60 sek. PLANK DAY 16 PAUSE--- Halbzeit DAY 17 75 SIT UPS 100 CRUNCHES 42 LEG RAISES 65 sek. PLANK DAY 18 80 SIT UPS 110 CRUNCHES 48 LEG RAISES 70 sek. PLANK DAY 19 85 SIT UPS 120 CRUNCHES 50 LEG RAISES 75 sek. PLANK DAY 20 PAUSE DAY 21 90 SIT UPS 130 CRUNCHES 52 LEG RAISES 80 sek. PLANK DAY 22 95 SIT UPS 140 CRUNCHES 55 LEG RAISES 85 sek. PLANK DAY 23 100 SIT UPS 150 CRUNCHES 58 LEG RAISES 90 sek. PLANK DAY 24 PAUSE DAY 25 105 SIT UPS 160 CRUNCHES 60 LEG RAISES 95 sek. PLANK DAY 26 110 SIT UPS 170 CRUNCHES 60 LEG RAISES 100 sek. PLANK DAY 27 115 SIT UPS 180 CRUNCHES 62 LEG RAISES 110 sek. PLANK DAY 28 PAUSE DAY 29 120 SIT UPS 190 CRUNCHES 62 LEG RAISES 115 sek. PLANK DAY 30 125 SIT UPS 200 CRUNCHES 65 LEG RAISES 120 sek. PLANK