182 workouts
زهرا جان سلام،
برنامهای که برات در نظر گرفتم طوری طراحی شده که هم به بهبود انعطافپذیری بدنت کمک کنه و هم قدرت عضلات پایینتنه و ستون فقراتت رو افزایش بده. با ۵ جلسه تمرین در هفته، خیلی زود تأثیر مثبت این تمرینات رو در زندگی روزمره و کیفیت حرکاتت احساس خواهی کرد.
لطفاً اگر در طول مسیر هر سؤال، ابهام یا مشکلی داشتی، بدون معطلی با من تماس بگیر تا در کنارت باشم و کمکت کنم.
موفق باشی 🌹💪
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Week 1
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Lisa Prang
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Week 2
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Lisa Prang
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Bodyweight
Mehdi Dalili
|Any Level
|No Equipment
|Bodyweight
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Week 3
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|BOOTY BAND
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Lisa Prang
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dowel
|Lower Body
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|Bench
|Stretch
Week 4
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dowel
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dowel
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Week 5
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Core
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Intermediate
|weight plate
|Mobility
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Core & Cardio
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Intermediate
|weight plate
|Mobility
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Advanced
|Bench
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Week 6
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Core & Cardio
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dowel
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Advanced
|Bench
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Lisa Prang
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Intermediate
|weight plate
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Advanced
|Bench
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Intermediate
|weight plate
|Mobility
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch