# Full body - no equipment

Trening siłowy całego ciała bez żadnego sprzętu 3 razy w tygodniu

## Trening A

Squat · Push up · Lunge · Pike push up · Glute Bridge · Plank

### Workout

- 3 × 12 Squat
- 3 × 6-12 Push up
- 3 × 8 Lunge
- 3 × 6-10 Pike push up
- 3 × 12-15 Glute Bridge
- 3 × 5-8 Push-Up (Wide)
- 3 × 20-30s Plank
- 3 × 8-12 Dead Bug


## Trening B

Squat · Push up · Lunge · Superman · Glute Bridge · Plank · Dead Bug

### Workout

- 3 × 15 Squat
- 3 × 6-12 Push up
- 3 × 10 Lunge
- 3 × 5-8 Push-Up (Wide)
- 3 × 10-15 Superman
- 3 × 15 Glute Bridge
- 3 × 20-30s Plank
- 3 × 8-12 Dead Bug