IRON LADY '21 DAYS ADVENTURE OF CHANGE by https://padlet.com/bsrnryksl/1r0bhsirjxckqnae ARE YOU READY TO SHINE ON YOUR OWN BODY? SO GET STARTED! en-us 2023-06-01 07:08:49 UTC 2026-02-13 19:01:42 UTC hello@padlet.com https://padlet-uploads.storage.googleapis.com/2064051372/72dac0c193c169239470ef765a4d3e50/6f81fd6c96855bc06da5d9797af8c52e__fitness_babes_fitness_women.jpg KALÇA-BACAK bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611513772 Cable glute kick back 4-15-20
Bb. Back squat 4-12-14
Db. Lunge/ db. Romenian deadlift 4-20
Leg Cable curll/ db. Wall squat
Hip thrust 3-10-15]]> 2023-06-01 07:32:16 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611513772 GÖĞÜS-SIRT-KARIN bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611516351 Db. Chest press/lpd 4-15-10
Cable fly / cable row 3-20
Push up 2-10
Australian pull up 2-10
V-up 5-15]]> 2023-06-01 07:34:58 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611516351 OMUZ-KOL-KARDİYO bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611519431 Cable lateral 3-15
One arm db. Press 3-10
Face pull / revers Pull up (izometrik) max. 3-15
Db. Curll 3-15
Rope puahdown 3-15]]> 2023-06-01 07:38:35 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611519431 MOBİLİTY-STABİLİTY bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611521012 KARDİYO]]> 2023-06-01 07:40:14 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611521012 BACAK-KARDİYO bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611522048 Leg ext. 4-20
Hack squat 4-10
Db. Oh. Lunge 4-10-8
Leg curll 4-20-15]]> 2023-06-01 07:41:22 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611522048 KALÇA-LUMBAR-KARDİYO bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611523729 hip thrust 5- 14-8
Db. Kick back 3-20
Db. Goblet sumo squat 4-15
lateral leg raise cable 4-20
Db. Deadlift 3-10]]> 2023-06-01 07:43:11 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611523729 OFF bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611524419 DİNLENME]]> 2023-06-01 07:43:58 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611524419 HAFTADA KAÇ GÜN SPOR YAPIYORSUNUZ ? bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611527618 2023-06-01 07:47:34 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611527618 BESLENMENİZ HANGİ SAATLER ARALIĞINDA ? bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611530906 2023-06-01 07:51:12 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611530906 HANGİ SPORLARLA UĞRAŞTINIZ ? bsrnryksl https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611534202 2023-06-01 07:55:15 UTC https://padlet.com/bsrnryksl/1r0bhsirjxckqnae/wish/2611534202