# 🏋️ Ekipmansız Başlangıç Programı

Ekipmansız başlangıç programı. Isınma → kuvvet → core → kondisyon → soğuma. Amaç temel kuvveti ve genel kondisyonu geliştirmek.

## 🔥 Isınma A 

March in Place · Arm Circle · Hip Circle · Bodyweight Squat · Reverse Lunge · Inchworm · Jumping Jacks

### Workout

- 1 × 40-45s March in Place
- 1 × 28-32s Arm Circle
- 1 × 28-32s Hip Circle
- 1 × 8-10 Bodyweight Squat
- 1 × 6-8 Reverse Lunge
- 1 × 4-5 Inchworm
- 1 × 20-25s Jumping Jacks


## 🔥 Isınma B


## 🏋️ Full Body A 

Bodyweight Squat · Push-Up · Glute Bridge · Reverse Lunge · Plank (Shoulder Tap) · Bird Dog · Dead Bug · Jumping Jacks

### Workout

- 2 × 8-10 Bodyweight Squat
- 2 × 8-10 Push-Up
- 2 × 10-12 Glute Bridge
- 2 × 10 Reverse Lunge
- 2 × 10-12 Plank (Shoulder Tap)
- 2 × 9-10 Bird Dog
- 2 × 2-10 Dead Bug
- 2 × 13-15 Jumping Jacks


## 🦵 Alt Vücut A


## 💪 Üst Vücut A


## 🧱 Core A


## ❤️ Kondisyon A


## 🧘 Soğuma A 

Quad Stretch (Side-Lying) · Seated Hamstring Stretch · Calf Stretch · Chest Stretch · Child's Pose · Seated Forward Fold · Box Breathing

### Workout

- 2 × 18-20s Quad Stretch (Side-Lying)
- 1 × 25-30s Seated Hamstring Stretch
- 1 × 25-30s Calf Stretch
- 1 × 25-30s Chest Stretch
- 1 × 25-30s Child's Pose
- 1 × 25-30s Seated Forward Fold
- 1 × 30-40s Box Breathing


## 🧘 Soğuma B