Alexandra Botez
- AGE 27
- HEIGHT 165
- WEIGHT 56
- LOCATION Florida
WORKOUT PROGRAMS
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1Sprint Interval Workout
- Briskly WalkingSets: 1 Reps: 2 min Rest: No
- RunningSets: 1 Reps: 2 min Rest: % 40 max pace
- SprintSets: 1 Reps: 1 min Rest: % 80 max pace
- Briskly WalkingSets: 1 Reps: 3 min Rest: walking or Rest
- RunningSets: 1 Reps: 2 min Rest: % 40 max pace
- SprintSets: 1 Reps: 1 min Rest: % 80 max pace
- WalkingSets: 1 Reps: 3 min Rest: walking or Rest
- Kneeling Hip Flexor StretchSets: 1 Reps: 15 second Rest:
- Piriformis StretchSets: 1 Reps: 15 second Rest:
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2What I’ve Got So Far
- One Arm Triceps PushdownSets: 3 Reps: 10 Rest: 45
- Dumbbell Power CleanSets: 3 Reps: 10 Rest: 45
- Ski ErgometerSets: 3 Reps: 8 Rest: 45
- Cross CrunchSets: 3 Reps: 12 Rest: 30
- Cross Body Mountain ClimberSets: 3 Reps: 12 Rest: 45
- Dumbbell Lateral RaiseSets: 3 Reps: 8 Rest: 45
- 45 Degree Incline Dumbbell RowSets: 3 Reps: 10 Rest: 45
- Stationary BikeSets: Reps: Rest:
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3Explosive Workout For Weight Loss And Power
- The Box JumpSets: 1 Reps: 20 sec Rest: 10
- Tuck JumpSets: 1 Reps: 20 sec Rest: 10
- Jack BurpeesSets: 1 Reps: 20 sec Rest: 10
- Medicine ball Overhead SlamSets: 1 Reps: 20 sec Rest: 10
- Clap Push-UpSets: 1 Reps: 20 sec Rest: 10
- Single Leg Hip Thrust JumpSets: 1 Reps: 20 Rest: 10
- Dumbbell Iron CrossSets: 1 Reps: 20 Rest: 10
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4De meest effectieve buikspieroefeningen
- Dragon FlagSets: 3 Reps: 12 Rest: 30
- Ab Coaster MachineSets: 3 Reps: 15 Rest: 30
- Bicycle CrunchSets: 3 Reps: 15 Rest: 30
- Leg RaiseSets: 2 Reps: 15 Rest: 30
- Dead BugSets: 2 Reps: 15 Rest: 30
- Heel TouchSets: 2 Reps: 15 Rest: 30
- Tuck CrunchSets: 2 Reps: 15 Rest: 30
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5Best Exercises to Lose Belly Fat
- Bodyweight WindmillSets: 2 Reps: 15 Rest: warm-up
- Elbow To Knee TwistsSets: 2 Reps: 12 Rest: warm-up
- High Knees Against WallSets: 2 Reps: 12 Rest: warm-up
- Bicycle CrunchSets: 2 Reps: 20 Rest: 30
- Lying Scissor KickSets: 2 Reps: 20 Rest: 30
- Dead BugSets: 3 Reps: 20 Rest: 30
- Crunch With Leg RaiseSets: 3 Reps: 12 Rest: 30
- Spider PlankSets: 3 Reps: 15 Rest: 30
- Seated Side CrunchSets: 3 Reps: 12 Rest: 30"
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6Core workout no equipment
- Mountain ClimberSets: 3 Reps: 15 Rest: 20
- Bicycle CrunchSets: 3 Reps: 15 Rest: 20
- Spider PlankSets: 3 Reps: 15 Rest: 20
- Dead BugSets: 3 Reps: 12 Rest: 30
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7Abs Workout
- Standing Cable CrunchSets: 2 Reps: 15 Rest: 30
- Seated Bench Leg Pull-inSets: 2 Reps: 15 Rest: 30
- Mountain ClimberSets: 2 Reps: 20 Rest: 30
- Lying Scissor KickSets: 2 Reps: 15 Rest: 30
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8Fast Cardio Routine
- TreadmillSets: 1 Reps: 15 min Rest:
- Stationary BikeSets: 1 Reps: 10 min Rest:
- Bicycle CrunchSets: 1 Reps: 15 Rest: 30
- Mountain ClimberSets: 1 Reps: 15 Rest: 30
- Bicycle CrunchSets: 1 Reps: 15 Rest: 30
- Mountain ClimberSets: 1 Reps: 15 Rest: 30
- Dead BugSets: 1 Reps: 15 (Use a 5kg weight) Rest: 30
- T-Cross Sit-upSets: 1 Reps: 15 Rest: 30
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9My Hip Workout
- Bodyweight SquatSets: 3 Reps: 15 Rest: 45
- Donkey KicksSets: 3 Reps: 20 Rest: 45
- Glute BridgeSets: 3 Reps: 20 Rest: 45
- Plank Leg LiftSets: 3 Reps: 15 Rest: 45
- Wall SitSets: 3 Reps: 30 Second Rest:
- Fire HydrantSets: 3 Reps: 15 Rest: 45
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10Shoulder workout
- Arm CirclesSets: 3 Reps: 10-10-10 Rest: 30
- Bodyweight Military PressSets: 3 Reps: 12-12-12-12 Rest: 30
- Dumbbell Lateral RaiseSets: 4 Reps: 10-10-10-10 Rest: 45
- Dumbbell Shoulder PressSets: 4 Reps: 10-10-10-10 Rest: 45
- Half Kneeling High Cable Row RopeSets: 4 Reps: 12-12-12-12 Rest: 45
- Ez Bar Upright RowSets: 4 Reps: 10-10-10-10 Rest: 45
- Seated Ballerina ExerciseSets: 2 Reps: 15 Rest: 20