Miðlungs - Medium (Dagur 1 / Day 1)
Æfing/Exercise 1
Hnébeygja með stöng x8
Æfing/Exercise 2
Axlir út x10
Æfing/Exercise 3
Réttstaða á öðrum x10/10
Æfing/Exercise 4
Armbeygjur x10-20
Æfing/Exercise 5
Axlapressa sitjandi x10
Æfing/Exercise 6
Framstig x8/8
Æfing/Exercise 7
Róður á bekk x10/10
Æfing/Exercise 8
ÞrÃhöfði à trissu x12
Æfing/Exercise 9
Hné à olnboga x20
Æfing/Exercise 10
Planki - 30sek