1

Warm-up

Stimulation moves muscles in a steady rhythm.

2

Hip walking

Lowering the buttocks to the ground, and then moving the right and left buttock alternatively.

3

Hip extension

Getting down on the hands and knees, bending one knee, lifting it up from the floor, and then moving this leg up and down while the knee remains bent.

4

Hip adduction

Lying sideways with the left leg up and bending it just like the figure four, while supporting the body with the left hand for stability.
While keeping the right leg stretched out straight, the left leg is lifted up and then lowered slowly to its original position, and this vertical leg movement is repeated.

5

Hip lift

Lying on one’s back, and bending the knees about 45 degrees with hands to the side of the body and palms facing down.
Next, the buttocks are tightened and waist lifted, and this position held for one second once the thighs and body are in line. Then the waist is slowly lowered, and then lifted again right before the buttocks are lowered to the ground. The movement is repeated.

6

Wide squat

With the feet apart, the waist is lowered while keeping the legs bent, and the adductor muscles around the hip joints are used to stand up. The movement is repeated.

7

Burst up

A higher load contracts the muscles. These are the original program steps.

8

Back extension

While lying on the stomach, the chest and legs are lifted at the same time, and the back arched.

9

Leg raise

After spreading a mat or something similar on the floor, one lies on their back. Then they hold onto a fixed or heavy item (a pillar, sofa, etc.) to stabilize their upper body. Then the legs are extended so that they are perpendicular to the floor, and lifted directly and slowly. The legs are held still for 1 or 2 seconds in the raised position, and then lowered them slowly. The heels should not touch the ground when the legs are being lowered.

10

Hip thrust

While leaning on a bench, a weight is placed around the base of the thigh. While lightly holding it with both hands, lift the waist by squeezing the buttocks, hold for one second when lifted to the highest point, and return to approximately a middle height, and then lift the waist again.

11

Front lunge

Step one foot forward, and lunge down alternatively from side to side.

12

Hard plank

While lying on the stomach, the arms are bent. Then the upper body is lifted with the elbows, and the waist raised in line with the body and this posture held.

13

Burst up

A higher load contracts the muscles. These are the original program steps.

14

Cool down 1

Fine stimulation adjusts the muscles.

15

Cool down 2

Stimulation at a slower speed lowers the strength.

1

Warm-up

Stimulation moves muscles in a steady rhythm.

2

Sit-up 1

Load applied in a steady rhythm develops the muscles.

3

Hard plank

Continuous and high-strength stimulation develops the muscles.

4

Conditioning 1

Stimulation at regular intervals provides lighter training.

5

Abdominal crunch

Muscle contraction at regular intervals develops the muscles.

6

Burst up

A higher load contracts the muscles.

7

Conditioning 2

Lighter and high-strength movement provides strong or light training.

8

Plank

Load applied continuously develops the muscles.

9

Leg raise

High-strength load develops the muscles.

10

Sit-up 2

Load applied in a steady rhythm develops the muscles.

11

Bicycle crunch

Muscle contraction at regular intervals with the combination of two types of stimulation develops the muscles.

12

Hanging leg raise

More than one type of high-strength stimulation develops the muscles.

13

Training 2

Lighter and high-strength movement provides strong or light training.

14

Cool down 1

Fine stimulation adjusts the muscles.

15

Cool down 2

Stimulation at a slower speed lowers the strength.

1

Warm-up

Stimulation moves muscles in a steady rhythm.

2

Push-up

Muscle contraction at regular intervals develops the muscles.

3

Arm curl

Continuous and high-strength load develops the muscles.

4

Boxercise

Stimulation at an appropriate speed develops muscles.

5

Hammer curl

High-strength load applied at regular intervals develops the muscles.

6

Burst up

A higher load contracts the muscles.

7

Chin-up

Chin-ups develop the muscles of the back.

8

Triceps kickback

Continuous but varied stimulation repeatedly contracts muscles to develop them.

9

Conditioning 1

Light training moves muscles gently to tone them.

10

Reverse push-up

Muscle contraction at regular intervals develops the muscles.

11

Triceps extension

High-strength stimulation contracts the muscles continuously to develop them.

12

Conditioning 2

Light training moves muscles gently to tone them.

13

Extension

Stimulation moves muscles in a varied rhythm.

14

Cool down 1

Fine stimulation adjusts the muscles.

15

Cool down 2

Stimulation at a slower speed lowers the strength.