Workout routine plan 1 -2 -3 - image 1 - student project

What is Micro Workout | Explained in 2 min https://youtu.be/LxBZ6mha-Io?si=8pxA90KELBg8wKka

Micro Workouts | How To and Benefits https://youtu.be/ifF85u3X-jQ?si=mKrDCb1FBofMglGq

“Microworkouts deliver two distinct and awesome benefits: First, when you add up the energy expenditure of these brief but frequent efforts, you obtain an incredible cumulative training effect. In essence, you are banking a lot of strength/power/explosiveness “mileage” without disturbing the necessary stress/rest balance of your official workout schedule or prompting the stress hormone production and cellular depletion that occurs from an extreme weekend warrior-type session. That is, a set of pull-ups, or even three sets over the course of 12 hours on a typical day, is not going to mess up the next day’s CrossFit session or even an ambitious arms and chest session. Rather, these micro sessions (Dr. Phil Maffetone calls the concept, “slow weights”) will raise the baseline from which you launch you ambitious full-scale workouts.”

WORKOUTS (POSSIBLE AT HOME)

DATE

EXERCISE

BODY PART

TIME

LEVEL

WEIGHT

Click or tap to enter a date.

https://youtu.be/0-vBarJrrOk?si=h7Rl4sZTd66mJbP5

Full Body 7 Min

7 Min

BEGINNER

Click or tap to enter a date.

https://youtu.be/oj7a_L4A_wA?si=XgFGUkxmr2iIyDxS&t=20

Arms

3 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/S4JgRUF3pP0?si=rVVjUAsdMEBHZ-Wh

Chest

10 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/saSnVfWcBPA?si=Nvg-Yry2chrsTTe6&t=40

Arms – Bat Wings

7 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/TfIFt-Pu4zA?si=5YjJh8XStvScmJAP&t=28

Wrist-Hands

4 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/z5msuCN2jZE?si=wjpPcM7kTHGNg1DN&t=76

Lower Belly

11 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/yXeRrnoPY78?si=bGmEc4PBHpOvKmpp

Pelvic Floor

10 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/72g0QMMWcWE?si=fcLLRvwjKEN7H0n6&t=37

Legs

7 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/i-gum3Ke_bw?si=Tty-JahiNzWvEIL2

Legs

10 min

BEGINEER

5 Min YOGA

DATE

YOGA

BODY PART

TIME

LEVEL

WEIGHT

Click or tap to enter a date.

https://youtu.be/Z_zbSluHHuk?si=CpKKSpOwuPAhIfHS

STANDING

5 Min

BEGINNER

Click or tap to enter a date.

https://youtu.be/DOY30-u2Eas?si=LZW2OwEe0WfrAnab

CHAIR

5 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/6fnLKyRJsrs?si=Kb6_8hybT9LU3Qz7

OFFICE

5 min

BEGINNER

Click or tap to enter a date.

https://youtu.be/eFV0FfMc_uo?si=GL3L-DWMn9jXiTSn&t=81

VAGUS NERVE

5 min

BEGINNER

5 MIN WORKOUTS

DATE

BODY PART

TIME

LEVEL

WEIGHT

Click or tap to enter a date.

https://youtu.be/3eay48JwTPI?si=0Li3kSD9jq2zqcmr

Full Body – Lazy Girl

7 Min

BEGINNER

Dilek Akcakaya

Hobbyist

1

13