Energea Fitness – Summer Workout Guide<\/title>\n<style>\n @page {\n size: A4;\n margin: 10mm 10mm 12mm 10mm;\n background-color: #F8FAFC;\n @bottom-right {\n content: \"\u03a3\u03b5\u03bb\u03af\u03b4\u03b1 \" counter(page) \" \u03b1\u03c0\u03cc \" counter(pages);\n font-family: 'DejaVu Sans', sans-serif;\n font-size: 8pt;\n color: #64748B;\n }\n @bottom-left {\n content: \"Energea Fitness \u2022 Ultimate Summer Workout Plan\";\n font-family: 'DejaVu Sans', sans-serif;\n font-size: 8pt;\n color: #64748B;\n }\n }\n\n *, *::before, *::after {\n box-sizing: border-box;\n }\n\n body {\n font-family: 'DejaVu Sans', sans-serif;\n color: #1E293B;\n margin: 0;\n padding: 0;\n font-size: 9pt;\n line-height: 1.35;\n }\n\n \/* Header Banner *\/\n .header {\n background: linear-gradient(135deg, #0F172A 0%, #1E3A8A 100%);\n color: #FFFFFF;\n padding: 16px 20px;\n border-radius: 10px;\n margin-bottom: 12px;\n }\n\n .header-table {\n width: 100%;\n border-collapse: collapse;\n }\n\n .brand-title {\n font-size: 22pt;\n font-weight: bold;\n color: #38BDF8;\n margin: 0;\n letter-spacing: 0.5px;\n }\n\n .brand-subtitle {\n font-size: 10pt;\n color: #94A3B8;\n margin-top: 2px;\n text-transform: uppercase;\n letter-spacing: 1px;\n }\n\n .doc-badge {\n background-color: rgba(255, 255, 255, 0.12);\n border: 1px solid rgba(255, 255, 255, 0.25);\n border-radius: 8px;\n padding: 6px 12px;\n text-align: right;\n }\n\n .doc-title {\n font-size: 11pt;\n font-weight: bold;\n color: #F8FAFC;\n }\n\n .doc-sub {\n font-size: 8pt;\n color: #38BDF8;\n }\n\n \/* Intro box *\/\n .intro-box {\n background-color: #FFFFFF;\n border-left: 4px solid #0EA5E9;\n border-radius: 6px;\n padding: 10px 14px;\n margin-bottom: 12px;\n box-shadow: 0 1px 3px rgba(0,0,0,0.05);\n }\n\n \/* Section Header *\/\n .part-header {\n background: linear-gradient(90deg, #0F172A 0%, #1E293B 100%);\n color: #FFFFFF;\n padding: 8px 14px;\n border-radius: 6px;\n font-size: 11pt;\n font-weight: bold;\n margin-top: 14px;\n margin-bottom: 10px;\n border-left: 6px solid #38BDF8;\n page-break-after: avoid;\n }\n\n .part-header-adv {\n background: linear-gradient(90deg, #4C1D95 0%, #1E1B4B 100%);\n color: #FFFFFF;\n padding: 8px 14px;\n border-radius: 6px;\n font-size: 11pt;\n font-weight: bold;\n margin-top: 14px;\n margin-bottom: 10px;\n border-left: 6px solid #A855F7;\n page-break-after: avoid;\n }\n\n .day-header {\n background-color: #E0F2FE;\n color: #0369A1;\n padding: 5px 10px;\n border-radius: 5px;\n font-size: 9.5pt;\n font-weight: bold;\n margin-top: 10px;\n margin-bottom: 8px;\n page-break-after: avoid;\n }\n\n .day-header-adv {\n background-color: #F3E8FF;\n color: #6B21A8;\n padding: 5px 10px;\n border-radius: 5px;\n font-size: 9.5pt;\n font-weight: bold;\n margin-top: 10px;\n margin-bottom: 8px;\n page-break-after: avoid;\n }\n\n \/* Table layout for exercises *\/\n .ex-table {\n width: 100%;\n border-collapse: collapse;\n margin-bottom: 12px;\n background-color: #FFFFFF;\n border-radius: 8px;\n overflow: hidden;\n border: 1px solid #E2E8F0;\n }\n\n .ex-table th {\n background-color: #F1F5F9;\n color: #334155;\n font-size: 8pt;\n text-transform: uppercase;\n padding: 6px 8px;\n text-align: left;\n border-bottom: 1px solid #E2E8F0;\n }\n\n .ex-table td {\n padding: 6px 8px;\n border-bottom: 1px solid #F1F5F9;\n vertical-align: middle;\n font-size: 8.5pt;\n }\n\n .ex-table tr:last-child td {\n border-bottom: none;\n }\n\n .ex-name {\n font-weight: bold;\n color: #0F172A;\n }\n\n .ex-reps {\n font-weight: bold;\n color: #2563EB;\n white-space: nowrap;\n }\n\n .ex-reps-adv {\n font-weight: bold;\n color: #7C3AED;\n white-space: nowrap;\n }\n\n .video-link {\n display: inline-block;\n background-color: #EFF6FF;\n border: 1px solid #BFDBFE;\n color: #1D4ED8;\n text-decoration: none;\n font-size: 7.5pt;\n font-weight: bold;\n padding: 2px 6px;\n border-radius: 4px;\n }\n\n .video-link-adv {\n display: inline-block;\n background-color: #FAF5FF;\n border: 1px solid #E9D5FF;\n color: #6B21A8;\n text-decoration: none;\n font-size: 7.5pt;\n font-weight: bold;\n padding: 2px 6px;\n border-radius: 4px;\n }\n\n \/* Boxes *\/\n .routine-box {\n background-color: #FFFFFF;\n border: 1px solid #CBD5E1;\n border-radius: 8px;\n padding: 8px 12px;\n margin-bottom: 10px;\n }\n\n .page-break {\n page-break-before: always;\n }\n\n \/* Footer Motivation Quote *\/\n .motivation-box {\n background: linear-gradient(135deg, #0EA5E9 0%, #2563EB 100%);\n color: #FFFFFF;\n border-radius: 8px;\n padding: 12px 16px;\n text-align: center;\n margin-top: 15px;\n page-break-inside: avoid;\n }\n\n .quote-text {\n font-size: 10pt;\n font-style: italic;\n font-weight: bold;\n margin-bottom: 4px;\n }\n\n .quote-author {\n font-size: 8.5pt;\n color: #E0F2FE;\n }\n<\/style>\n<\/head>\n<body>\n\n \n <div class=\"header\">\n <table class=\"header-table\">\n <tr>\n <td>\n <div class=\"brand-title\">Energea Fitness<\/div>\n <div class=\"brand-subtitle\">Summer Ultimate Workout Guide \u2022 \u0391\u03cd\u03b3\u03bf\u03c5\u03c3\u03c4\u03bf\u03c2<\/div>\n <\/td>\n <td style=\"text-align: right;\">\n <div class=\"doc-badge\">\n <div class=\"doc-title\">\u03a0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u0394\u03b9\u03b1\u03ba\u03bf\u03c0\u03ce\u03bd<\/div>\n <div class=\"doc-sub\">Bodyweight & Advanced Equipment<\/div>\n <\/div>\n <\/td>\n <\/tr>\n <\/table>\n <\/div>\n\n <div class=\"intro-box\">\n <strong>💡 \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1:<\/strong> \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9!\n <ul>\n <li><strong>\u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf 1 (Bodyweight):<\/strong> 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 (\u03a0\u03ac\u03bd\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2, \u039a\u03ac\u03c4\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2, Full Body) \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc.<\/li>\n <li><strong>\u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf 2 (Advanced Equipment):<\/strong> 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd, kettlebell & \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03c9\u03bd \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/li>\n <\/ul>\n <em>\u0395\u03bd\u03b4\u03b9\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7 \u03bc\u03b5 30-45 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1!<\/em>\n <\/div>\n\n \n <div class=\"routine-box\" style=\"background-color: #FFFBEB; border-color: #FCD34D;\">\n <strong style=\"color: #B45309; font-size: 9.5pt;\">🔥 \u0393\u03b5\u03bd\u03b9\u03ba\u03cc \u0396\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1 (5 \u039b\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7):<\/strong>\n <span style=\"font-size: 8.5pt; color: #78350F;\">\n 1′ Jumping Jacks \u2022 1′ High Knees (\u03c8\u03b7\u03bb\u03ac \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1) \u2022 10-12 \u03a0\u03c1\u03bf\u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u2022 1′ \u039a\u03cd\u03ba\u03bb\u03bf\u03b9 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd & \u03ce\u03bc\u03c9\u03bd.\n <\/span>\n <\/div>\n\n \n <div class=\"part-header\">PART 1: BODYWEIGHT PROGRAM (3 \u0397\u03bc\u03ad\u03c1\u03b5\u03c2 \/ \u0395\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1)<\/div>\n\n \n <div class=\"day-header\">🔹 \u0397\u039c\u0395\u03a1\u0391 1: \u03a0\u03ac\u03bd\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2 & \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af (Upper Body & Core) \u2014 3 \u0393\u03cd\u03c1\u03bf\u03b9 (1′-1.5′ \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1)<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. Push-ups (\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2)<\/td>\n <td class=\"ex-reps\">3 x 12 reps<\/td>\n <td>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 & \u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae (\u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03b1\u03bd \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af).<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=push+ups+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. Pike Push-ups<\/td>\n <td class=\"ex-reps\">3 x 10 reps<\/td>\n <td>\u038f\u03bc\u03bf\u03b9 & \u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u039b\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c8\u03b7\u03bb\u03ac \u03c3\u03b5 \u03c3\u03c7\u03ae\u03bc\u03b1 \u03b1\u03bd\u03ac\u03c0\u03bf\u03b4\u03bf\u03c5 V, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=pike+push+ups+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. Superman Hold<\/td>\n <td class=\"ex-reps\">3 x 15 reps<\/td>\n <td>\u03a1\u03ac\u03c7\u03b7 & \u03a1\u03b1\u03c7\u03b9\u03b1\u03af\u03bf\u03b9. \u039c\u03c0\u03c1\u03bf\u03cd\u03bc\u03c5\u03c4\u03b1, \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b3\u03b9\u03b1 1-2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=superman+exercise+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Dips \u03c3\u03b5 \u039a\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1 \/ \u03a0\u03ac\u03b3\u03ba\u03bf<\/td>\n <td class=\"ex-reps\">3 x 12 reps<\/td>\n <td>\u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u03a3\u03c4\u03ae\u03b8\u03bf\u03c2. \u03a3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03b5 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03c4\u03b9\u03c2 90\u00b0.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bench+dips+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 (Plank Hold)<\/td>\n <td class=\"ex-reps\">3 x 40 sec<\/td>\n <td>\u03a0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2 & \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af. \u03a3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2, \u03c3\u03c6\u03b9\u03c7\u03c4\u03bf\u03af \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03ba\u03b1\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=plank+exercise+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"day-header\">🔹 \u0397\u039c\u0395\u03a1\u0391 2: \u039a\u03ac\u03c4\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af (Lower Body & Glutes) \u2014 3 \u0393\u03cd\u03c1\u03bf\u03b9 (1′-1.5′ \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1)<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. Air Squats (\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1)<\/td>\n <td class=\"ex-reps\">3 x 18 reps<\/td>\n <td>\u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u0392\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2, \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03af\u03c3\u03c9, \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03cc.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bodyweight+squat+technique\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 (Walking Lunges)<\/td>\n <td class=\"ex-reps\">3 x 12 \/ \u03c0\u03cc\u03b4\u03b9<\/td>\n <td>\u03a0\u03cc\u03b4\u03b9\u03b1 & \u0399\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1. \u039c\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 90\u00b0.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=walking+lunges+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. Glute Bridges (Single-Leg option)<\/td>\n <td class=\"ex-reps\">3 x 15 reps<\/td>\n <td>\u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u038e\u03c0\u03c4\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7, \u03ce\u03b8\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2, \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03ae.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=glute+bridge+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Sumo Squat Pulse<\/td>\n <td class=\"ex-reps\">3 x 15 reps<\/td>\n <td>\u03a0\u03c1\u03bf\u03c3\u03b1\u03b3\u03c9\u03b3\u03bf\u03af & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u03a0\u03bb\u03b1\u03c4\u03cd \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd, \u03bc\u03cd\u03c4\u03b5\u03c2 \u03ad\u03be\u03c9, \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c0\u03b7\u03b4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=sumo+squat+pulses\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. Calf Raises (\u0391\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03b9\u03c2 \u0393\u03ac\u03bc\u03c0\u03b1\u03c2)<\/td>\n <td class=\"ex-reps\">3 x 20 reps<\/td>\n <td>\u0393\u03ac\u03bc\u03c0\u03b5\u03c2. \u0391\u03bd\u03b1\u03c3\u03ae\u03ba\u03c9\u03bc\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03bc\u03cd\u03c4\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03bc\u03b5 \u03c0\u03b1\u03cd\u03c3\u03b7 1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03bf\u03c5 \u03c8\u03b7\u03bb\u03ac.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=standing+calf+raises\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"day-header\">🔹 \u0397\u039c\u0395\u03a1\u0391 3: \u039f\u03bb\u03b9\u03ba\u03cc \u03a3\u03ce\u03bc\u03b1 (Full Body Blitz) \u2014 3-4 \u0393\u03cd\u03c1\u03bf\u03b9 (1′ \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1)<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. Burpees (\u03ae Step-back Burpees)<\/td>\n <td class=\"ex-reps\">3 x 10 reps<\/td>\n <td>Full Body & \u039a\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03cc. \u03a0\u03c4\u03ce\u03c3\u03b7 \u03c3\u03b5 \u03ba\u03ac\u03bc\u03c8\u03b7, \u03bc\u03ac\u03b6\u03b5\u03bc\u03b1 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bc\u03b1 \u03c8\u03b7\u03bb\u03ac.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=burpees+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. Jump Squats \/ Power Squats<\/td>\n <td class=\"ex-reps\">3 x 12 reps<\/td>\n <td>\u03a0\u03cc\u03b4\u03b9\u03b1 & \u0395\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1. \u039a\u03b1\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc \u03ac\u03bb\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=jump+squats+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. Mountain Climbers<\/td>\n <td class=\"ex-reps\">3 x 20 \/ \u03c0\u03cc\u03b4\u03b9<\/td>\n <td>\u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af & \u0391\u03bd\u03c4\u03bf\u03c7\u03ae. \u0391\u03c0\u03cc \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=mountain+climbers+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Push-up to Side Plank<\/td>\n <td class=\"ex-reps\">3 x 10 reps<\/td>\n <td>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2, \u038f\u03bc\u03bf\u03b9 & \u03a0\u03bb\u03ac\u03b3\u03b9\u03bf\u03b9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af. \u039a\u03ac\u03bc\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c3\u03b5 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=push+up+to+side+plank\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. Bicycle Crunches<\/td>\n <td class=\"ex-reps\">3 x 15 \/ \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/td>\n <td>\u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af. \u0395\u03bd\u03b1\u03bb\u03bb\u03ac\u03be \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bicycle+crunches+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n <div class=\"page-break\"><\/div>\n\n \n <div class=\"part-header-adv\">PART 2: ADVANCED PROGRAM \u2014 \u039c\u03b5 \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc (\u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, Kettlebell, \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1)<\/div>\n\n \n <div class=\"day-header-adv\">⚡ \u0397\u039c\u0395\u03a1\u0391 1: Upper Body Power & Sculpt (\u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 & \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1) \u2014 3-4 \u03a3\u03b5\u03c4<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 & \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. Dumbbell Shoulder Press<br><small style=\"color:#6B21A8;\">(\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u038f\u03bc\u03c9\u03bd \u03bc\u03b5 \u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 10-12 reps<\/td>\n <td>\u038f\u03bc\u03bf\u03b9. \u039a\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03af \u03ae \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+shoulder+press+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. Band \/ DB Bent-Over Row<br><small style=\"color:#6B21A8;\">(\u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf\/\u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 12 reps<\/td>\n <td>\u03a0\u03bb\u03ac\u03c4\u03b7 & \u03a1\u03b1\u03c7\u03b9\u03b1\u03af\u03bf\u03b9. \u039a\u03bb\u03af\u03c3\u03b7 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd 45\u00b0, \u03c4\u03c1\u03ac\u03b2\u03b7\u03b3\u03bc\u03b1 \u03b1\u03b3\u03ba\u03ce\u03bd\u03c9\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03c3\u03c6\u03af\u03be\u03b9\u03bc\u03bf \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+bent+over+row+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. Dumbbell Floor Press<br><small style=\"color:#6B21A8;\">(\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03a3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u0388\u03b4\u03b1\u03c6\u03bf\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 12 reps<\/td>\n <td>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 & \u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u039e\u03b1\u03c0\u03bb\u03c9\u03c4\u03bf\u03af \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03ce\u03b8\u03b7\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+floor+press+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Biceps Curls + Triceps Extension<br><small style=\"color:#6B21A8;\">(Superset Biceps\/Triceps \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf\/DB)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 12 + 12 reps<\/td>\n <td>\u0394\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+bicep+curl+and+tricep+extension\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. Band Face Pulls \/ Lateral Raises<br><small style=\"color:#6B21A8;\">(\u0395\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u038f\u03bc\u03c9\u03bd \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf\/DB)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 15 reps<\/td>\n <td>\u03a0\u03af\u03c3\u03c9 & \u03a0\u03bb\u03ac\u03b3\u03b9\u03bf\u03b9 \u0394\u03b5\u03bb\u03c4\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2. \u0391\u03c0\u03bf\u03bc\u03cc\u03bd\u03c9\u03c3\u03b7 \u03ce\u03bc\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=resistance+band+face+pulls\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"day-header-adv\">⚡ \u0397\u039c\u0395\u03a1\u0391 2: Lower Body & Glute Burn (Kettlebell, DB & Mini Band) \u2014 3-4 \u03a3\u03b5\u03c4<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 & \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. KB \/ DB Goblet Squat<br><small style=\"color:#6B21A8;\">(\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 Kettlebell \/ \u0391\u03bb\u03c4\u03ae\u03c1\u03b1)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 12 reps<\/td>\n <td>\u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2, \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c0\u03bb\u03ac\u03c4\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=goblet+squat+kettlebell+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. KB \/ DB Romanian Deadlift<br><small style=\"color:#6B21A8;\">(\u03a1\u03bf\u03c5\u03bc\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0398\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 12 reps<\/td>\n <td>\u039f\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03b9 \u039c\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03b9 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u039a\u03bb\u03af\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7, \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1, \u03af\u03c3\u03b9\u03b1 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03c4\u03ae\u03bb\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=romanian+deadlift+dumbbells+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. DB Reverse Lunges<br><small style=\"color:#6B21A8;\">(\u03a0\u03af\u03c3\u03c9 \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03bc\u03b5 \u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 10 \/ \u03c0\u03cc\u03b4\u03b9<\/td>\n <td>\u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u0392\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b3\u03b9\u03b1 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+reverse+lunge+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Banded Weighted Glute Bridge<br><small style=\"color:#6B21A8;\">(\u0393\u03ad\u03c6\u03c5\u03c1\u03b1 \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf & \u0392\u03ac\u03c1\u03bf\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 15 reps<\/td>\n <td>\u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 & kettlebell\/\u03b1\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=banded+hip+thrust+glute+bridge\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. KB Swings<br><small style=\"color:#6B21A8;\">(\u0391\u03b9\u03c9\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 Kettlebell)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 20 reps<\/td>\n <td>\u039f\u03c0\u03af\u03c3\u03b8\u03b9\u03b1 \u0391\u03bb\u03c5\u03c3\u03af\u03b4\u03b1 & \u0395\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1. \u0395\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03ae \u03ce\u03b8\u03b7\u03c3\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 (Hinge), \u03cc\u03c7\u03b9 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=kettlebell+swing+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"day-header-adv\">⚡ \u0397\u039c\u0395\u03a1\u0391 3: Advanced Full Body Conditioning (Complex \/ Circuit) \u2014 4 \u0393\u03cd\u03c1\u03bf\u03b9<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 & \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. DB Thrusters<br><small style=\"color:#6B21A8;\">(Squat + Overhead Press)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 10 reps<\/td>\n <td>Full Body Power. \u0392\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03ae \u03c0\u03af\u03b5\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+thrusters+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. Renegade Rows<br><small style=\"color:#6B21A8;\">(\u03a3\u03b1\u03bd\u03af\u03b4\u03b1 & \u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 8 \/ \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/td>\n <td>\u03a0\u03bb\u03ac\u03c4\u03b7 & \u03a0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2. \u0398\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03be \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=renegade+row+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. KB \/ DB Farmers Walk<br><small style=\"color:#6B21A8;\">(\u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5 \u0391\u03b3\u03c1\u03cc\u03c4\u03b7)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 45 sec<\/td>\n <td>Grip Strength, \u038f\u03bc\u03bf\u03b9 & \u03a0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2. \u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b2\u03b1\u03c1\u03b9\u03ac \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03c3\u03c4\u03ac\u03c3\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=farmers+walk+exercise\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Woodchoppers \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \/ DB<br><small style=\"color:#6B21A8;\">(\u0394\u03b9\u03b1\u03b3\u03ce\u03bd\u03b9\u03b5\u03c2 \u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ad\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 12 \/ \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/td>\n <td>\u03a0\u03bb\u03ac\u03b3\u03b9\u03bf\u03b9 \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af & \u03a3\u03c4\u03c1\u03bf\u03c6\u03b5\u03af\u03c2. \u0394\u03b9\u03b1\u03b3\u03ce\u03bd\u03b9\u03b1 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=woodchopper+exercise+dumbbell\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"routine-box\" style=\"background-color: #F0FDF4; border-color: #86EFAC;\">\n <strong style=\"color: #166534; font-size: 9.5pt;\">🧘‍♀️ \u0391\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 & \u0394\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 (5 \u039b\u03b5\u03c0\u03c4\u03ac \u03c3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2):<\/strong>\n <span style=\"font-size: 8.5pt; color: #14532D;\">\n 20” \u0394\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u2022 20” \u039f\u03c0\u03af\u03c3\u03b8\u03b9\u03c9\u03bd \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03c9\u03bd \u2022 20” \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u2022 20” \u0391\u03bd\u03bf\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 & \u03ce\u03bc\u03c9\u03bd \u2022 \u0392\u03b1\u03b8\u03b9\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ad\u03c2.\n <\/span>\n <\/div>\n\n \n <div class=\"motivation-box\">\n <div class=\"quote-text\">\n \u00ab \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc \u03c3\u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ad\u03c2, \u03b7 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03bc\u03b5\u03c4\u03c1\u03ac\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c4\u03b5\u03bb\u03b5\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1! \u00bb\n <\/div>\n <div class=\"quote-author\">\n \u2014 \u039a\u03b1\u03bb\u03ad\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ad\u03c2 & \u03ba\u03b1\u03bb\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03bf\u03c5 <strong>Energea Fitness<\/strong> ☀️🌊\n <\/div>\n <\/div>\n\n<\/body>\n<\/html>","protected":false},"excerpt":{"rendered":"<p>Energea Fitness – Summer Workout Guide Energea Fitness Summer Ultimate Workout Guide \u2022 \u0391\u03cd\u03b3\u03bf\u03c5\u03c3\u03c4\u03bf\u03c2 \u03a0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u0394\u03b9\u03b1\u03ba\u03bf\u03c0\u03ce\u03bd Bodyweight & Advanced Equipment 💡 \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1: \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9! \u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf 1 (Bodyweight): 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 (\u03a0\u03ac\u03bd\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2, \u039a\u03ac\u03c4\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2, Full Body) \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc. \u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf 2 (Advanced Equipment): 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-817","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/pages\/817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/comments?post=817"}],"version-history":[{"count":3,"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/pages\/817\/revisions"}],"predecessor-version":[{"id":820,"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/pages\/817\/revisions\/820"}],"wp:attachment":[{"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/media?parent=817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":817,"date":"2026-08-03T15:23:53","date_gmt":"2026-08-03T13:23:53","guid":{"rendered":"https:\/\/energeafitness.cy\/?page_id=817"},"modified":"2026-08-03T15:24:52","modified_gmt":"2026-08-03T13:24:52","slug":"summer-2026","status":"publish","type":"page","link":"https:\/\/energeafitness.cy\/en\/summer-2026\/","title":{"rendered":"Summer 2026"},"content":{"rendered":"\n\n\n\nEnergea Fitness – Summer Workout Guide<\/title>\n<style>\n @page {\n size: A4;\n margin: 10mm 10mm 12mm 10mm;\n background-color: #F8FAFC;\n @bottom-right {\n content: \"\u03a3\u03b5\u03bb\u03af\u03b4\u03b1 \" counter(page) \" \u03b1\u03c0\u03cc \" counter(pages);\n font-family: 'DejaVu Sans', sans-serif;\n font-size: 8pt;\n color: #64748B;\n }\n @bottom-left {\n content: \"Energea Fitness \u2022 Ultimate Summer Workout Plan\";\n font-family: 'DejaVu Sans', sans-serif;\n font-size: 8pt;\n color: #64748B;\n }\n }\n\n *, *::before, *::after {\n box-sizing: border-box;\n }\n\n body {\n font-family: 'DejaVu Sans', 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{\n background-color: #F3E8FF;\n color: #6B21A8;\n padding: 5px 10px;\n border-radius: 5px;\n font-size: 9.5pt;\n font-weight: bold;\n margin-top: 10px;\n margin-bottom: 8px;\n page-break-after: avoid;\n }\n\n \/* Table layout for exercises *\/\n .ex-table {\n width: 100%;\n border-collapse: collapse;\n margin-bottom: 12px;\n background-color: #FFFFFF;\n border-radius: 8px;\n overflow: hidden;\n border: 1px solid #E2E8F0;\n }\n\n .ex-table th {\n background-color: #F1F5F9;\n color: #334155;\n font-size: 8pt;\n text-transform: uppercase;\n padding: 6px 8px;\n text-align: left;\n border-bottom: 1px solid #E2E8F0;\n }\n\n .ex-table td {\n padding: 6px 8px;\n border-bottom: 1px solid #F1F5F9;\n vertical-align: middle;\n font-size: 8.5pt;\n }\n\n .ex-table tr:last-child td {\n border-bottom: none;\n }\n\n .ex-name {\n font-weight: bold;\n color: #0F172A;\n }\n\n .ex-reps {\n font-weight: bold;\n color: #2563EB;\n white-space: nowrap;\n }\n\n .ex-reps-adv {\n font-weight: bold;\n color: #7C3AED;\n white-space: nowrap;\n }\n\n .video-link {\n display: inline-block;\n background-color: #EFF6FF;\n border: 1px solid #BFDBFE;\n color: #1D4ED8;\n text-decoration: none;\n font-size: 7.5pt;\n font-weight: bold;\n padding: 2px 6px;\n border-radius: 4px;\n }\n\n .video-link-adv {\n display: inline-block;\n background-color: #FAF5FF;\n border: 1px solid #E9D5FF;\n color: #6B21A8;\n text-decoration: none;\n font-size: 7.5pt;\n font-weight: bold;\n padding: 2px 6px;\n border-radius: 4px;\n }\n\n \/* Boxes *\/\n .routine-box {\n background-color: #FFFFFF;\n border: 1px solid #CBD5E1;\n border-radius: 8px;\n padding: 8px 12px;\n margin-bottom: 10px;\n }\n\n .page-break {\n page-break-before: always;\n }\n\n \/* Footer Motivation Quote *\/\n .motivation-box {\n background: linear-gradient(135deg, #0EA5E9 0%, #2563EB 100%);\n color: #FFFFFF;\n border-radius: 8px;\n padding: 12px 16px;\n text-align: center;\n margin-top: 15px;\n page-break-inside: avoid;\n }\n\n .quote-text {\n font-size: 10pt;\n font-style: italic;\n font-weight: bold;\n margin-bottom: 4px;\n }\n\n .quote-author {\n font-size: 8.5pt;\n color: #E0F2FE;\n }\n<\/style>\n<\/head>\n<body>\n\n \n <div class=\"header\">\n <table class=\"header-table\">\n <tr>\n <td>\n <div class=\"brand-title\">Energea Fitness<\/div>\n <div class=\"brand-subtitle\">Summer Ultimate Workout Guide \u2022 \u0391\u03cd\u03b3\u03bf\u03c5\u03c3\u03c4\u03bf\u03c2<\/div>\n <\/td>\n <td style=\"text-align: right;\">\n <div class=\"doc-badge\">\n <div class=\"doc-title\">\u03a0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u0394\u03b9\u03b1\u03ba\u03bf\u03c0\u03ce\u03bd<\/div>\n <div class=\"doc-sub\">Bodyweight & Advanced Equipment<\/div>\n <\/div>\n <\/td>\n <\/tr>\n <\/table>\n <\/div>\n\n <div class=\"intro-box\">\n <strong>💡 \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1:<\/strong> \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9!\n <ul>\n <li><strong>\u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf 1 (Bodyweight):<\/strong> 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 (\u03a0\u03ac\u03bd\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2, \u039a\u03ac\u03c4\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2, Full Body) \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc.<\/li>\n <li><strong>\u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf 2 (Advanced Equipment):<\/strong> 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd, kettlebell & \u03bb\u03ac\u03c3\u03c4\u03b9\u03c7\u03c9\u03bd \u03b1\u03bd\u03c4\u03af\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/li>\n <\/ul>\n <em>\u0395\u03bd\u03b4\u03b9\u03ac\u03bc\u03b5\u03c3\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b4\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03b5\u03bd\u03b5\u03c1\u03b3\u03ae \u03b1\u03bd\u03ac\u03ba\u03c4\u03b7\u03c3\u03b7 \u03bc\u03b5 30-45 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c7\u03b1\u03bb\u03b1\u03c1\u03cc \u03c0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1!<\/em>\n <\/div>\n\n \n <div class=\"routine-box\" style=\"background-color: #FFFBEB; border-color: #FCD34D;\">\n <strong style=\"color: #B45309; font-size: 9.5pt;\">🔥 \u0393\u03b5\u03bd\u03b9\u03ba\u03cc \u0396\u03ad\u03c3\u03c4\u03b1\u03bc\u03b1 (5 \u039b\u03b5\u03c0\u03c4\u03ac \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7):<\/strong>\n <span style=\"font-size: 8.5pt; color: #78350F;\">\n 1′ Jumping Jacks \u2022 1′ High Knees (\u03c8\u03b7\u03bb\u03ac \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1) \u2022 10-12 \u03a0\u03c1\u03bf\u03c0\u03b1\u03c1\u03b1\u03c3\u03ba\u03b5\u03c5\u03b1\u03c3\u03c4\u03b9\u03ba\u03ac \u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u2022 1′ \u039a\u03cd\u03ba\u03bb\u03bf\u03b9 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd & \u03ce\u03bc\u03c9\u03bd.\n <\/span>\n <\/div>\n\n \n <div class=\"part-header\">PART 1: BODYWEIGHT PROGRAM (3 \u0397\u03bc\u03ad\u03c1\u03b5\u03c2 \/ \u0395\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1)<\/div>\n\n \n <div class=\"day-header\">🔹 \u0397\u039c\u0395\u03a1\u0391 1: \u03a0\u03ac\u03bd\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2 & \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af (Upper Body & Core) \u2014 3 \u0393\u03cd\u03c1\u03bf\u03b9 (1′-1.5′ \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1)<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. Push-ups (\u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2)<\/td>\n <td class=\"ex-reps\">3 x 12 reps<\/td>\n <td>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 & \u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u0394\u03b9\u03b1\u03c4\u03b7\u03c1\u03ae\u03c3\u03c4\u03b5 \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b5 \u03b5\u03c5\u03b8\u03b5\u03af\u03b1 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae (\u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03b1\u03bd \u03c7\u03c1\u03b5\u03b9\u03b1\u03c3\u03c4\u03b5\u03af).<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=push+ups+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. Pike Push-ups<\/td>\n <td class=\"ex-reps\">3 x 10 reps<\/td>\n <td>\u038f\u03bc\u03bf\u03b9 & \u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u039b\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c8\u03b7\u03bb\u03ac \u03c3\u03b5 \u03c3\u03c7\u03ae\u03bc\u03b1 \u03b1\u03bd\u03ac\u03c0\u03bf\u03b4\u03bf\u03c5 V, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03bf \u03ad\u03b4\u03b1\u03c6\u03bf\u03c2.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=pike+push+ups+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. Superman Hold<\/td>\n <td class=\"ex-reps\">3 x 15 reps<\/td>\n <td>\u03a1\u03ac\u03c7\u03b7 & \u03a1\u03b1\u03c7\u03b9\u03b1\u03af\u03bf\u03b9. \u039c\u03c0\u03c1\u03bf\u03cd\u03bc\u03c5\u03c4\u03b1, \u03b1\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03c4\u03b5 \u03c4\u03b1\u03c5\u03c4\u03cc\u03c7\u03c1\u03bf\u03bd\u03b1 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03cc\u03b4\u03b9\u03b1 \u03b3\u03b9\u03b1 1-2 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=superman+exercise+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Dips \u03c3\u03b5 \u039a\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1 \/ \u03a0\u03ac\u03b3\u03ba\u03bf<\/td>\n <td class=\"ex-reps\">3 x 12 reps<\/td>\n <td>\u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u03a3\u03c4\u03ae\u03b8\u03bf\u03c2. \u03a3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c7\u03b5\u03c1\u03b9\u03ce\u03bd \u03c3\u03b5 \u03ba\u03b1\u03c1\u03ad\u03ba\u03bb\u03b1, \u03c7\u03b1\u03bc\u03b7\u03bb\u03ce\u03c3\u03c4\u03b5 \u03bc\u03b5 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ba\u03ce\u03bd\u03b5\u03c2 \u03c3\u03c4\u03b9\u03c2 90\u00b0.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bench+dips+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. \u03a3\u03b1\u03bd\u03af\u03b4\u03b1 (Plank Hold)<\/td>\n <td class=\"ex-reps\">3 x 40 sec<\/td>\n <td>\u03a0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2 & \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af. \u03a3\u03c4\u03ae\u03c1\u03b9\u03be\u03b7 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03c0\u03ae\u03c7\u03b5\u03b9\u03c2, \u03c3\u03c6\u03b9\u03c7\u03c4\u03bf\u03af \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af \u03ba\u03b1\u03b9 \u03b3\u03bb\u03bf\u03c5\u03c4\u03bf\u03af.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=plank+exercise+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"day-header\">🔹 \u0397\u039c\u0395\u03a1\u0391 2: \u039a\u03ac\u03c4\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af (Lower Body & Glutes) \u2014 3 \u0393\u03cd\u03c1\u03bf\u03b9 (1′-1.5′ \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1)<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. Air Squats (\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1)<\/td>\n <td class=\"ex-reps\">3 x 18 reps<\/td>\n <td>\u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u0392\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03b9\u03c2 \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2, \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7 \u03c0\u03af\u03c3\u03c9, \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2 \u03b1\u03bd\u03bf\u03b9\u03c7\u03c4\u03cc.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bodyweight+squat+technique\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 (Walking Lunges)<\/td>\n <td class=\"ex-reps\">3 x 12 \/ \u03c0\u03cc\u03b4\u03b9<\/td>\n <td>\u03a0\u03cc\u03b4\u03b9\u03b1 & \u0399\u03c3\u03bf\u03c1\u03c1\u03bf\u03c0\u03af\u03b1. \u039c\u03b5\u03b3\u03ac\u03bb\u03bf \u03b2\u03ae\u03bc\u03b1 \u03bc\u03c0\u03c1\u03bf\u03c3\u03c4\u03ac, \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 \u03c3\u03b5 \u03b3\u03c9\u03bd\u03af\u03b1 90\u00b0.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=walking+lunges+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. Glute Bridges (Single-Leg option)<\/td>\n <td class=\"ex-reps\">3 x 15 reps<\/td>\n <td>\u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u038e\u03c0\u03c4\u03b9\u03b1 \u03b8\u03ad\u03c3\u03b7, \u03ce\u03b8\u03b7\u03c3\u03b7 \u03b1\u03c0\u03cc \u03c6\u03c4\u03ad\u03c1\u03bd\u03b5\u03c2, \u03b4\u03c5\u03bd\u03b1\u03c4\u03ae \u03c3\u03cd\u03c3\u03c0\u03b1\u03c3\u03b7 \u03b3\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03c3\u03c4\u03b7\u03bd \u03ba\u03bf\u03c1\u03c5\u03c6\u03ae.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=glute+bridge+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Sumo Squat Pulse<\/td>\n <td class=\"ex-reps\">3 x 15 reps<\/td>\n <td>\u03a0\u03c1\u03bf\u03c3\u03b1\u03b3\u03c9\u03b3\u03bf\u03af & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u03a0\u03bb\u03b1\u03c4\u03cd \u03ac\u03bd\u03bf\u03b9\u03b3\u03bc\u03b1 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd, \u03bc\u03cd\u03c4\u03b5\u03c2 \u03ad\u03be\u03c9, \u03bc\u03b9\u03ba\u03c1\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c0\u03b7\u03b4\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ac.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=sumo+squat+pulses\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. Calf Raises (\u0391\u03bd\u03b1\u03c3\u03b7\u03ba\u03ce\u03c3\u03b5\u03b9\u03c2 \u0393\u03ac\u03bc\u03c0\u03b1\u03c2)<\/td>\n <td class=\"ex-reps\">3 x 20 reps<\/td>\n <td>\u0393\u03ac\u03bc\u03c0\u03b5\u03c2. \u0391\u03bd\u03b1\u03c3\u03ae\u03ba\u03c9\u03bc\u03b1 \u03c3\u03c4\u03b9\u03c2 \u03bc\u03cd\u03c4\u03b5\u03c2 \u03c4\u03c9\u03bd \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03bc\u03b5 \u03c0\u03b1\u03cd\u03c3\u03b7 1 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03bf\u03c5 \u03c8\u03b7\u03bb\u03ac.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=standing+calf+raises\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"day-header\">🔹 \u0397\u039c\u0395\u03a1\u0391 3: \u039f\u03bb\u03b9\u03ba\u03cc \u03a3\u03ce\u03bc\u03b1 (Full Body Blitz) \u2014 3-4 \u0393\u03cd\u03c1\u03bf\u03b9 (1′ \u03b4\u03b9\u03ac\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1)<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. Burpees (\u03ae Step-back Burpees)<\/td>\n <td class=\"ex-reps\">3 x 10 reps<\/td>\n <td>Full Body & \u039a\u03b1\u03c1\u03b4\u03b9\u03bf\u03b1\u03bd\u03b1\u03c0\u03bd\u03b5\u03c5\u03c3\u03c4\u03b9\u03ba\u03cc. \u03a0\u03c4\u03ce\u03c3\u03b7 \u03c3\u03b5 \u03ba\u03ac\u03bc\u03c8\u03b7, \u03bc\u03ac\u03b6\u03b5\u03bc\u03b1 \u03c0\u03bf\u03b4\u03b9\u03ce\u03bd \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bc\u03b1 \u03c8\u03b7\u03bb\u03ac.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=burpees+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. Jump Squats \/ Power Squats<\/td>\n <td class=\"ex-reps\">3 x 12 reps<\/td>\n <td>\u03a0\u03cc\u03b4\u03b9\u03b1 & \u0395\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1. \u039a\u03b1\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc \u03ac\u03bb\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=jump+squats+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. Mountain Climbers<\/td>\n <td class=\"ex-reps\">3 x 20 \/ \u03c0\u03cc\u03b4\u03b9<\/td>\n <td>\u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af & \u0391\u03bd\u03c4\u03bf\u03c7\u03ae. \u0391\u03c0\u03cc \u03b8\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2, \u03b3\u03c1\u03ae\u03b3\u03bf\u03c1\u03b7 \u03b5\u03bd\u03b1\u03bb\u03bb\u03b1\u03b3\u03ae \u03b3\u03bf\u03bd\u03ac\u03c4\u03c9\u03bd \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=mountain+climbers+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Push-up to Side Plank<\/td>\n <td class=\"ex-reps\">3 x 10 reps<\/td>\n <td>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2, \u038f\u03bc\u03bf\u03b9 & \u03a0\u03bb\u03ac\u03b3\u03b9\u03bf\u03b9 \u03ba\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af. \u039a\u03ac\u03bc\u03c8\u03b7 \u03ba\u03b1\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03c4\u03bf\u03c5 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd \u03c3\u03b5 \u03c0\u03bb\u03ac\u03b3\u03b9\u03b1 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=push+up+to+side+plank\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. Bicycle Crunches<\/td>\n <td class=\"ex-reps\">3 x 15 \/ \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/td>\n <td>\u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af. \u0395\u03bd\u03b1\u03bb\u03bb\u03ac\u03be \u03b1\u03b3\u03ba\u03ce\u03bd\u03b1\u03c2 \u03bc\u03b5 \u03b1\u03bd\u03c4\u03af\u03b8\u03b5\u03c4\u03bf \u03b3\u03cc\u03bd\u03b1\u03c4\u03bf \u03bc\u03b5 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7.<\/td>\n <td><a class=\"video-link\" href=\"https:\/\/www.youtube.com\/results?search_query=bicycle+crunches+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n <div class=\"page-break\"><\/div>\n\n \n <div class=\"part-header-adv\">PART 2: ADVANCED PROGRAM \u2014 \u039c\u03b5 \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc (\u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, Kettlebell, \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1)<\/div>\n\n \n <div class=\"day-header-adv\">⚡ \u0397\u039c\u0395\u03a1\u0391 1: Upper Body Power & Sculpt (\u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2 & \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03b1) \u2014 3-4 \u03a3\u03b5\u03c4<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 & \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. Dumbbell Shoulder Press<br><small style=\"color:#6B21A8;\">(\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u038f\u03bc\u03c9\u03bd \u03bc\u03b5 \u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 10-12 reps<\/td>\n <td>\u038f\u03bc\u03bf\u03b9. \u039a\u03b1\u03b8\u03b9\u03c3\u03c4\u03bf\u03af \u03ae \u03cc\u03c1\u03b8\u03b9\u03bf\u03b9, \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9 \u03c7\u03c9\u03c1\u03af\u03c2 \u03bd\u03b1 \u03bb\u03c5\u03b3\u03af\u03b6\u03b5\u03c4\u03b5 \u03c4\u03b7 \u03bc\u03ad\u03c3\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+shoulder+press+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. Band \/ DB Bent-Over Row<br><small style=\"color:#6B21A8;\">(\u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf\/\u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 12 reps<\/td>\n <td>\u03a0\u03bb\u03ac\u03c4\u03b7 & \u03a1\u03b1\u03c7\u03b9\u03b1\u03af\u03bf\u03b9. \u039a\u03bb\u03af\u03c3\u03b7 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd 45\u00b0, \u03c4\u03c1\u03ac\u03b2\u03b7\u03b3\u03bc\u03b1 \u03b1\u03b3\u03ba\u03ce\u03bd\u03c9\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03ba\u03b1\u03b9 \u03c3\u03c6\u03af\u03be\u03b9\u03bc\u03bf \u03c0\u03bb\u03ac\u03c4\u03b7\u03c2.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+bent+over+row+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. Dumbbell Floor Press<br><small style=\"color:#6B21A8;\">(\u03a0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03a3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 \u03c3\u03c4\u03bf \u0388\u03b4\u03b1\u03c6\u03bf\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 12 reps<\/td>\n <td>\u03a3\u03c4\u03ae\u03b8\u03bf\u03c2 & \u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u039e\u03b1\u03c0\u03bb\u03c9\u03c4\u03bf\u03af \u03c3\u03c4\u03bf \u03c0\u03ac\u03c4\u03c9\u03bc\u03b1, \u03ce\u03b8\u03b7\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03ac\u03bd\u03c9.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+floor+press+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Biceps Curls + Triceps Extension<br><small style=\"color:#6B21A8;\">(Superset Biceps\/Triceps \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf\/DB)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 12 + 12 reps<\/td>\n <td>\u0394\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u03a4\u03c1\u03b9\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9. \u039a\u03ac\u03bc\u03c8\u03b5\u03b9\u03c2 \u03b4\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03c1\u03b9\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u03c0\u03af\u03c3\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+bicep+curl+and+tricep+extension\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. Band Face Pulls \/ Lateral Raises<br><small style=\"color:#6B21A8;\">(\u0395\u03ba\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u038f\u03bc\u03c9\u03bd \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf\/DB)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 15 reps<\/td>\n <td>\u03a0\u03af\u03c3\u03c9 & \u03a0\u03bb\u03ac\u03b3\u03b9\u03bf\u03b9 \u0394\u03b5\u03bb\u03c4\u03bf\u03b5\u03b9\u03b4\u03b5\u03af\u03c2. \u0391\u03c0\u03bf\u03bc\u03cc\u03bd\u03c9\u03c3\u03b7 \u03ce\u03bc\u03c9\u03bd \u03b3\u03b9\u03b1 \u03c4\u03ad\u03bb\u03b5\u03b9\u03b1 \u03c3\u03c4\u03ac\u03c3\u03b7 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=resistance+band+face+pulls\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"day-header-adv\">⚡ \u0397\u039c\u0395\u03a1\u0391 2: Lower Body & Glute Burn (Kettlebell, DB & Mini Band) \u2014 3-4 \u03a3\u03b5\u03c4<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 & \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. KB \/ DB Goblet Squat<br><small style=\"color:#6B21A8;\">(\u039a\u03b1\u03b8\u03af\u03c3\u03bc\u03b1\u03c4\u03b1 \u03bc\u03b5 Kettlebell \/ \u0391\u03bb\u03c4\u03ae\u03c1\u03b1)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 12 reps<\/td>\n <td>\u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03b2\u03ac\u03c1\u03bf\u03c2 \u03c3\u03c4\u03bf \u03c3\u03c4\u03ae\u03b8\u03bf\u03c2, \u03b2\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03bc\u03b5 \u03af\u03c3\u03b9\u03b1 \u03c0\u03bb\u03ac\u03c4\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=goblet+squat+kettlebell+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. KB \/ DB Romanian Deadlift<br><small style=\"color:#6B21A8;\">(\u03a1\u03bf\u03c5\u03bc\u03b1\u03bd\u03b9\u03ba\u03ad\u03c2 \u0386\u03c1\u03c3\u03b5\u03b9\u03c2 \u0398\u03b1\u03bd\u03ac\u03c4\u03bf\u03c5)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 12 reps<\/td>\n <td>\u039f\u03c0\u03af\u03c3\u03b8\u03b9\u03bf\u03b9 \u039c\u03b7\u03c1\u03b9\u03b1\u03af\u03bf\u03b9 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u039a\u03bb\u03af\u03c3\u03b7 \u03c3\u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7, \u03b5\u03bb\u03b1\u03c6\u03c1\u03ce\u03c2 \u03bb\u03c5\u03b3\u03b9\u03c3\u03bc\u03ad\u03bd\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1, \u03af\u03c3\u03b9\u03b1 \u03c3\u03c0\u03bf\u03bd\u03b4\u03c5\u03bb\u03b9\u03ba\u03ae \u03c3\u03c4\u03ae\u03bb\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=romanian+deadlift+dumbbells+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. DB Reverse Lunges<br><small style=\"color:#6B21A8;\">(\u03a0\u03af\u03c3\u03c9 \u03a0\u03c1\u03bf\u03b2\u03bf\u03bb\u03ad\u03c2 \u03bc\u03b5 \u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 10 \/ \u03c0\u03cc\u03b4\u03b9<\/td>\n <td>\u03a4\u03b5\u03c4\u03c1\u03b1\u03ba\u03ad\u03c6\u03b1\u03bb\u03bf\u03b9 & \u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u0392\u03ae\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b1 \u03c0\u03af\u03c3\u03c9 \u03b3\u03b9\u03b1 \u03bb\u03b9\u03b3\u03cc\u03c4\u03b5\u03c1\u03b7 \u03b5\u03c0\u03b9\u03b2\u03ac\u03c1\u03c5\u03bd\u03c3\u03b7 \u03c3\u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+reverse+lunge+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Banded Weighted Glute Bridge<br><small style=\"color:#6B21A8;\">(\u0393\u03ad\u03c6\u03c5\u03c1\u03b1 \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf & \u0392\u03ac\u03c1\u03bf\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 15 reps<\/td>\n <td>\u0393\u03bb\u03bf\u03c5\u03c4\u03bf\u03af. \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b1 \u03b3\u03cc\u03bd\u03b1\u03c4\u03b1 & kettlebell\/\u03b1\u03bb\u03c4\u03ae\u03c1\u03b1\u03c2 \u03c3\u03c4\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=banded+hip+thrust+glute+bridge\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">5. KB Swings<br><small style=\"color:#6B21A8;\">(\u0391\u03b9\u03c9\u03c1\u03ae\u03c3\u03b5\u03b9\u03c2 Kettlebell)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 20 reps<\/td>\n <td>\u039f\u03c0\u03af\u03c3\u03b8\u03b9\u03b1 \u0391\u03bb\u03c5\u03c3\u03af\u03b4\u03b1 & \u0395\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1. \u0395\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03ae \u03ce\u03b8\u03b7\u03c3\u03b7 \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2 (Hinge), \u03cc\u03c7\u03b9 \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=kettlebell+swing+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"day-header-adv\">⚡ \u0397\u039c\u0395\u03a1\u0391 3: Advanced Full Body Conditioning (Complex \/ Circuit) \u2014 4 \u0393\u03cd\u03c1\u03bf\u03b9<\/div>\n <table class=\"ex-table\">\n <thead>\n <tr>\n <th style=\"width: 28%;\">\u0386\u03c3\u03ba\u03b7\u03c3\u03b7 & \u0395\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2<\/th>\n <th style=\"width: 15%;\">\u03a3\u03b5\u03c4 \/ \u0395\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03b9\u03c2<\/th>\n <th style=\"width: 42%;\">\u03a4\u03b5\u03c7\u03bd\u03b9\u03ba\u03ae & \u03a3\u03c4\u03cc\u03c7\u03b5\u03c5\u03c3\u03b7<\/th>\n <th style=\"width: 15%;\">\u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/th>\n <\/tr>\n <\/thead>\n <tbody>\n <tr>\n <td class=\"ex-name\">1. DB Thrusters<br><small style=\"color:#6B21A8;\">(Squat + Overhead Press)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 10 reps<\/td>\n <td>Full Body Power. \u0392\u03b1\u03b8\u03cd \u03ba\u03ac\u03b8\u03b9\u03c3\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b5\u03ba\u03c1\u03b7\u03ba\u03c4\u03b9\u03ba\u03ae \u03c0\u03af\u03b5\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf \u03ba\u03b5\u03c6\u03ac\u03bb\u03b9.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=dumbbell+thrusters+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">2. Renegade Rows<br><small style=\"color:#6B21A8;\">(\u03a3\u03b1\u03bd\u03af\u03b4\u03b1 & \u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u0391\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 8 \/ \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/td>\n <td>\u03a0\u03bb\u03ac\u03c4\u03b7 & \u03a0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2. \u0398\u03ad\u03c3\u03b7 \u03c3\u03b1\u03bd\u03af\u03b4\u03b1\u03c2 \u03c3\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2, \u03b5\u03bd\u03b1\u03bb\u03bb\u03ac\u03be \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03c7\u03c9\u03c1\u03af\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03bb\u03b5\u03ba\u03ac\u03bd\u03b7\u03c2.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=renegade+row+form\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">3. KB \/ DB Farmers Walk<br><small style=\"color:#6B21A8;\">(\u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03c4\u03bf\u03c5 \u0391\u03b3\u03c1\u03cc\u03c4\u03b7)<\/small><\/td>\n <td class=\"ex-reps-adv\">4 x 45 sec<\/td>\n <td>Grip Strength, \u038f\u03bc\u03bf\u03b9 & \u03a0\u03c5\u03c1\u03ae\u03bd\u03b1\u03c2. \u03a0\u03b5\u03c1\u03c0\u03ac\u03c4\u03b7\u03bc\u03b1 \u03ba\u03c1\u03b1\u03c4\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b2\u03b1\u03c1\u03b9\u03ac \u03b2\u03ac\u03c1\u03b7 \u03c3\u03c4\u03b1 \u03c7\u03ad\u03c1\u03b9\u03b1 \u03bc\u03b5 \u03cc\u03c1\u03b8\u03b9\u03b1 \u03c3\u03c4\u03ac\u03c3\u03b7.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=farmers+walk+exercise\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <tr>\n <td class=\"ex-name\">4. Woodchoppers \u03bc\u03b5 \u039b\u03ac\u03c3\u03c4\u03b9\u03c7\u03bf \/ DB<br><small style=\"color:#6B21A8;\">(\u0394\u03b9\u03b1\u03b3\u03ce\u03bd\u03b9\u03b5\u03c2 \u03a0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ad\u03c2)<\/small><\/td>\n <td class=\"ex-reps-adv\">3 x 12 \/ \u03c0\u03bb\u03b5\u03c5\u03c1\u03ac<\/td>\n <td>\u03a0\u03bb\u03ac\u03b3\u03b9\u03bf\u03b9 \u039a\u03bf\u03b9\u03bb\u03b9\u03b1\u03ba\u03bf\u03af & \u03a3\u03c4\u03c1\u03bf\u03c6\u03b5\u03af\u03c2. \u0394\u03b9\u03b1\u03b3\u03ce\u03bd\u03b9\u03b1 \u03b5\u03bb\u03b5\u03b3\u03c7\u03cc\u03bc\u03b5\u03bd\u03b7 \u03ba\u03af\u03bd\u03b7\u03c3\u03b7 \u03ba\u03bf\u03c1\u03bc\u03bf\u03cd.<\/td>\n <td><a class=\"video-link-adv\" href=\"https:\/\/www.youtube.com\/results?search_query=woodchopper+exercise+dumbbell\" target=\"_blank\">▶ \u0392\u03af\u03bd\u03c4\u03b5\u03bf<\/a><\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n\n \n <div class=\"routine-box\" style=\"background-color: #F0FDF4; border-color: #86EFAC;\">\n <strong style=\"color: #166534; font-size: 9.5pt;\">🧘‍♀️ \u0391\u03c0\u03bf\u03b8\u03b5\u03c1\u03b1\u03c0\u03b5\u03af\u03b1 & \u0394\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 (5 \u039b\u03b5\u03c0\u03c4\u03ac \u03c3\u03c4\u03bf \u03c4\u03ad\u03bb\u03bf\u03c2 \u03ba\u03ac\u03b8\u03b5 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2):<\/strong>\n <span style=\"font-size: 8.5pt; color: #14532D;\">\n 20” \u0394\u03b9\u03b1\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b5\u03c4\u03c1\u03b1\u03ba\u03b5\u03c6\u03ac\u03bb\u03c9\u03bd \u2022 20” \u039f\u03c0\u03af\u03c3\u03b8\u03b9\u03c9\u03bd \u03bc\u03b7\u03c1\u03b9\u03b1\u03af\u03c9\u03bd \u2022 20” \u0393\u03bb\u03bf\u03c5\u03c4\u03ce\u03bd \u2022 20” \u0391\u03bd\u03bf\u03af\u03b3\u03bc\u03b1\u03c4\u03b1 \u03c3\u03c4\u03ae\u03b8\u03bf\u03c5\u03c2 & \u03ce\u03bc\u03c9\u03bd \u2022 \u0392\u03b1\u03b8\u03b9\u03ad\u03c2 \u03b1\u03bd\u03b1\u03c0\u03bd\u03bf\u03ad\u03c2.\n <\/span>\n <\/div>\n\n \n <div class=\"motivation-box\">\n <div class=\"quote-text\">\n \u00ab \u039a\u03c1\u03b1\u03c4\u03ae\u03c3\u03c4\u03b5 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc \u03c3\u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ad\u03c2, \u03b7 \u03c3\u03c5\u03bd\u03ad\u03c0\u03b5\u03b9\u03b1 \u03bc\u03b5\u03c4\u03c1\u03ac\u03b5\u03b9 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c4\u03b5\u03bb\u03b5\u03b9\u03cc\u03c4\u03b7\u03c4\u03b1! \u00bb\n <\/div>\n <div class=\"quote-author\">\n \u2014 \u039a\u03b1\u03bb\u03ad\u03c2 \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ad\u03c2 & \u03ba\u03b1\u03bb\u03ae \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7, \u03b7 \u03bf\u03bc\u03ac\u03b4\u03b1 \u03c4\u03bf\u03c5 <strong>Energea Fitness<\/strong> ☀️🌊\n <\/div>\n <\/div>\n\n<\/body>\n<\/html>","protected":false},"excerpt":{"rendered":"<p>Energea Fitness – Summer Workout Guide Energea Fitness Summer Ultimate Workout Guide \u2022 \u0391\u03cd\u03b3\u03bf\u03c5\u03c3\u03c4\u03bf\u03c2 \u03a0\u03bb\u03ae\u03c1\u03b5\u03c2 \u03a0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u0394\u03b9\u03b1\u03ba\u03bf\u03c0\u03ce\u03bd Bodyweight & Advanced Equipment 💡 \u03a0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1: \u0395\u03c0\u03b9\u03bb\u03ad\u03be\u03c4\u03b5 \u03c4\u03bf \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c0\u03bf\u03c5 \u03c3\u03b1\u03c2 \u03c4\u03b1\u03b9\u03c1\u03b9\u03ac\u03b6\u03b5\u03b9! \u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf 1 (Bodyweight): 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 (\u03a0\u03ac\u03bd\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2, \u039a\u03ac\u03c4\u03c9 \u039c\u03ad\u03c1\u03bf\u03c2, Full Body) \u03c7\u03c9\u03c1\u03af\u03c2 \u03b5\u03be\u03bf\u03c0\u03bb\u03b9\u03c3\u03bc\u03cc. \u0395\u03c0\u03af\u03c0\u03b5\u03b4\u03bf 2 (Advanced Equipment): 3 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2\/\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1 \u03bc\u03b5 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03b1\u03bb\u03c4\u03ae\u03c1\u03c9\u03bd, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-817","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/pages\/817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/comments?post=817"}],"version-history":[{"count":3,"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/pages\/817\/revisions"}],"predecessor-version":[{"id":820,"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/pages\/817\/revisions\/820"}],"wp:attachment":[{"href":"https:\/\/energeafitness.cy\/en\/wp-json\/wp\/v2\/media?parent=817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}