Warm up for 8-16 reps
Quads
1. Stand holding onto a secure object, or have one hand raised out to the side for balance.
2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand.
3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward.
4. Aim to keep both knees together, having a slight bend in the supporting leg.

Calves
1. Make lunges back.
2. Left and right side repeatedly 8 times.

Hamstrings
Lunges side to side.

Lats
1. Keep both arms apart.
2. With your right arm reach to left side, and pull. Do 8 reps and change sides.

Pecks
1. Extend your both arms apart.
2. Take your arms back and front, open and close the chest - repeat 8 times.

Traps
1. Extend your both arms apart.
2. Take your arms front and back, open and close the chest - repeat 8 times.

Well, to jest tylko warm up czyli rozgrzewka i tylko przykladowy, na duze partie miesni (od ktorych oczywiscie nalezy zaczac, jak wiecie cwiczymy - od najwiekszych partii miesniowych do najmniejszych)

Nie wiem czy to Was satysfakcjonuje w jez. ang, jesli chcecie ciag dalszy czy np rozciaganie przed i po treningowe, tez moge tu cos zamiescic.