Силовые, вот пример моей 30минутной сессииPart 1 Chest and Tricep Workout Instructions: Complete 4 rounds of each exerciseNarrow Push Up x 30 secondsDumbbell Fly x 30 secondsOne Arm Wall Push Up x 15 seconds each armLying Dumbbell Elbow Out Ext x 30 secondsOne Arm Chest Press + One Arm Iso-Hold x 15 seconds eachPart 2 Legs Workout Instructions: Complete 4 rounds of each exerciseDumbbell One Leg Stiff Leg Deadlift x 30 seconds eachDumbbell Lunge + Squat x 30 secondsOne Leg Iso-Hip Up + One Leg Ext x 15 seconds eachLateral Drop Squat x 30 secondsPart 3 Back and Bicep Workouts Instructions: Complete 4 rounds of each exerciseSupinate Dumbbell Row + Curl x 30 secondsRenegade Row x 30 secondsReverse Dumbbell Curl x 30 secondsBent Over Upright Row x 30 secondsMonkey Concentration Curls x 30 seconds