À FAIRE LE MATIN, AU TURBIN,mansanna.e-monsite.com/medias/files/calendrier-de-l-avent-2018.pdf ·...
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25 SQUATS 2 PUSHUPS 15SEC FRONT PLANK 10 MOUNTAIN CLIMBERS 150 SQUATS 30 PUSHUPS 1MIN SIDE PLANK 50 JUMPING JACKS 1MIN30 WALLSIT 10 BURPEES 40SEC SIDE PLANK 30 MOUNTAIN CLIMBERS 15 LUNGES 7 PUSHUPS 20SEC SIDE PLANK 20 MOUNTAIN CLIMBERS 45SEC WALLSIT 3 BURPEES 20SEC SIDE PLANK 15 JUMPING JACKS 30 LUNGES 25 PUSHUPS 1MIN FRONT PLANK 45 JUMPING JACKS 10 SQUAT JUMPS 2 BURPEES 20SEC FRONT PLANK 10 JUMPING JACKS 21 4 12 1 2MIN WALLSIT 15 BURPEES 45SEC SIDE PLANK 35 MOUNTAIN CLIMBERS 20 23 REPOS ! 5 16 8 50 SQUATS 5 PUSHUPS 15SEC BACK PLANK 15 MOUNTAIN CLIMBERS 6 7 3 18 REPOS ! 15 10 10 LUNGES 3 PUSHUPS 15SEC SIDE PLANK* 10 MOUNTAIN CLIMBERS 11 1MIN WALLSIT 6 BURPEES 30SEC FRONT PLANK 25 JUMPING JACKS 2 30SEC WALLSIT 1 BURPEES 15SEC BACK PLANK 10 JUMPING JACKS 13 20 SQUAT JUMPS 8 BURPEES 40SEC FRONT PLANK 30 JUMPING JACKS 25 SQUATS JUMPS 12 BURPEES 45SEC BACK PLANK 35 MOUNTAIN CLIMBERS 75 SQUATS 10 PUSHUPS 30SEC BACK PLANK 25 MOUNTAIN CLIMBERS 17 25 LUNGES 17 PUSHUPS 45SEC FRONT PLANK 35 JUMPING JACKS 20 LUNGES 12 PUSHUPS 30SEC BACK PLANK 25 MOUNTAIN CLIMBERS 120 SQUATS 20 PUSHUPS 45SEC SIDE PLANK 40 JUMPING JACKS 30 SQUAT JUMPS 18 BURPEES 1MIN BACK PLANK 40 MOUNTAIN CLIMBERS 19 15 SQUAT JUMPS 4 BURPEES 20SEC FRONT PLANK 20 JUMPING JACKS 9 22 FRONT PLANK PUSHUPS BURPEES SQUAT JUMPS 2MIN30 WALLSIT 20 BURPEES 1MIN SIDE PLANK 50 MOUNTAIN CLIMBERS 24 LE CALENDRIER DE L’AVENT QUI VA TE PRÉPARER POUR LES FÊTES À FAIRE LE MATIN, AU TURBIN, DANS LE TRAIN, AVANT TON BAIN OU AU PIED DU SAPIN ! 14 100 SQUATS 15 PUSHUPS 40SEC BACK PLANK 30 MOUNTAIN CLIMBERS SIDE PLANK LUNGES WALLSIT MOUNTAIN CLIMBERS SQUATS JUMPING JACKS BACK PLANK * TEMPS PAR CÔTÉ
Transcript of À FAIRE LE MATIN, AU TURBIN,mansanna.e-monsite.com/medias/files/calendrier-de-l-avent-2018.pdf ·...
25 SQUATS2 PUSHUPS
15sec FRONT PLANK10 MOUNTAIN CLIMBERS
150 SQUATS30 PUSHUPS
1min SIDE PLANK50 JUMPING JACKS
1MIN30 WALLSIT10 BURPEES
40sec SIDE PLANK30 MOUNTAIN CLIMBERS
15 LUNGES7 PUSHUPS
20sec SIDE PLANK20 MOUNTAIN CLIMBERS
45SEC WALLSIT3 BURPEES
20sec SIDE PLANK15 JUMPING JACKS
30 LUNGES25 PUSHUPS
1min FRONT PLANK45 JUMPING JACKS
10 SQUAT JUMPS2 BURPEES
20sec FRONT PLANK10 JUMPING JACKS
21 4
12
1
2MIN WALLSIT15 BURPEES
45sec SIDE PLANK35 MOUNTAIN CLIMBERS
20
23
REPOS !
5 16
8
50 SQUATS5 PUSHUPS
15sec BACK PLANK15 MOUNTAIN CLIMBERS
6
7
3
18
REPOS !
15
10
10 LUNGES3 PUSHUPS
15sec SIDE PLANK*10 MOUNTAIN CLIMBERS
111MIN WALLSIT
6 BURPEES30sec FRONT PLANK25 JUMPING JACKS
230sec WALLSIT
1 BURPEES15sec BACK PLANK10 JUMPING JACKS
1320 SQUAT JUMPS
8 BURPEES40sec FRONT PLANK30 JUMPING JACKS
25 SQUATS JUMPS12 BURPEES
45sec BACK PLANK35 MOUNTAIN CLIMBERS
75 SQUATS10 PUSHUPS
30sec BACK PLANK25 MOUNTAIN CLIMBERS
1725 LUNGES17 PUSHUPS
45sec FRONT PLANK35 JUMPING JACKS
20 LUNGES12 PUSHUPS
30sec BACK PLANK25 MOUNTAIN CLIMBERS
120 SQUATS20 PUSHUPS
45sec SIDE PLANK40 JUMPING JACKS
30 SQUAT JUMPS18 BURPEES
1min BACK PLANK40 MOUNTAIN CLIMBERS
19
15 SQUAT JUMPS4 BURPEES
20sec FRONT PLANK20 JUMPING JACKS
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22
FRONT PLANK
PUSHUPS
BURPEES
SQUAT JUMPS
2min30 WALLSIT20 BURPEES
1min SIDE PLANK50 MOUNTAIN CLIMBERS
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LE CALENDRIER DE L’AVENT QUI VA
TE PRÉPARER POUR LES FÊTES
À FAIRE LE MATIN, AU TURBIN, DANS LE TRAIN, AVANT TON BAIN
OU AU PIED DU SAPIN !
14100 SQUATS15 PUSHUPS
40sec BACK PLANK30 MOUNTAIN CLIMBERS
SIDE PLANK
LUNGES WALLSIT
MOUNTAIN CLIMBERS
SQUATS
JUMPING JACKS
BACK PLANK
* TEMPS PAR CÔTÉ
