Trening intensywny

(STE Program) Strength (1/4)

Intensywny Duration 33 minuty

Docelowe obszary: Full Body

Sprzęt: Pull Up Bar, Barbell, Strength Machine, Dumbbells, Exercise Mat

Dodane przez Trenera Personalnego Nikki Lafever

Tagi

Pełne Treningi na Siłowni Treningi Całego Ciała Treningi na Drążku do Podciągania Treningi ze Sztangą Treningi na maszynach siłowych Treningi z Hantlami

Opis

Find your 1RM = 1) Multiple the number of repetitions you can perform on an exercise to failure by 2.5, for example, a load you can lift 10 around 2) Subtract that number from 100 to determine the percentage of your 1RM 3) Divide the above number by 100 to get a decimal value 4) Divide the weight you lifted by the decimal value to get your estimated 1RM (Weight x Reps x 0.0333) + Weight Example 1: 250lb squat for 10 reps (250 x 10 x 0.0333) + 250 = 333 1RM

Exercises

Seria 1: 3 rund

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

10 powtórzenia

10 sekundy

Seria 2: 1 runda

10 powtórzenia

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

10 powtórzenia

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minuta

2 minuty

Seria 3: 3 rund

30 sekundy

30 sekundy

Seria 4: 5 rund

Barbell Deadlifts

Barbell Deadlifts

10 powtórzenia

1 min 30 sek

Seria 5: 5 rund

Cable Lat Pull Down

10 powtórzenia

1 min 30 sek

Seria 6: 1 runda

Overhead Presses

Overhead Presses

10 powtórzenia

1 min 30 sek

Seria 7: 1 runda

Marching in Place w/side arm stretch R

10 sekundy

Marching in Place w/side arm stretch L

10 sekundy

Sweep Up & Down

10 sekundy

Standing Forward Bend

Standing Forward Bend

10 sekundy

10 sekundy

10 sekundy

Outside Runners Lunges R

Outside Runners Lunges R

10 sekundy

Outside Runners Lunges L

Outside Runners Lunges L

10 sekundy

Pretzel R

10 sekundy

Pretzel L

10 sekundy

10 sekundy

Downward Facing Dog

Downward Facing Dog

10 sekundy

Standing Chest Stretch

Standing Chest Stretch

10 sekundy

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Quickdraw Adjustable Dumbbells

Najlepszy Wybór dla tego Treningu

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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