Total

Test your endurance with a 12-minute run! How far can you go during that time? Dr. Ken Cooper created this test to measure aerobic fitness and calculate VO2 max. Use Skimble's GPS Sports Tracker app at the same time to see how far you went. Calculate est. VO2 Max results (in ml/kg/min) use either of these formulas: In Miles: VO2max = (35.97 x miles) - 11.29 OR In Km: VO2max = (22.351 x kilometers) - 11.288. Healthy averages for a 20-29 yr old Male & Female are 2200-2399m & 1800-2199m, respectively. Get in a good warm-up...and then go go GO!

Exercises

Seria 1: 1 runda

Cardio Warm Up

2 minuty

Run As Hard As You Can

12 minuty

Seria 2: 1 runda

Split Abs

2 minuty

Seria 3: 1 runda

Seated Rotation for Abs

1 minuta

Left Oblique Crunches

1 minuta

Seria 4: 1 runda

In and Outs

1 minuta

Reverse Bicycles

1 minuta

Seria 5: 1 runda

Vertical Leg Crunches

1 minuta

V-Ups and Roll-Ups

1 minuta

Fifer Scissors

1 minuta

Seria 6: 1 runda

Glute Reverse Squats

2 minuty

Glute Twist Lunges

2 minuty

Seria 7: 1 runda

Squat Pulses

1 minuta

Side Squats

1 minuta

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