Fat Burning » The program of training for losing weight at home

Fat Burning » The program of training for losing weight at home

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Bodyweight Squat 420-30 40-50 sec
2Pushups 515-20 40 sec
3Pushups 515-20 40 sec
4Crunches 420-30 40-50 sec
5Crunches 420-30 40-50 sec
6Выпады 515-20 40 sec
7Pullups 310-12 40-60 sec
8Pullups 310-12 40-60 sec
2 day (rest)
3 day
1Standing Palms-In Dumbbell Press 310-12 40-60 sec
2Burpee 515-20 40 sec
3Hanging Leg Raise 515-20 40 sec
4Hanging Leg Raise 515-20 40 sec
5Pushups (Close and Wide Hand Positions) 515-20 40 sec
6Chin-Up 310-12 40-60 sec
7Chin-Up 310-12 40-60 sec
4 day (rest)
5 day
1Выпады 515-20 40 sec
2Push-Ups With Feet Elevated 515-20 40 sec
3Push-Ups With Feet Elevated 515-20 40 sec
4Wide-Grip Rear Pull-Up 310-12 40-60 sec
5Wide-Grip Rear Pull-Up 310-12 40-60 sec
6Crunches 420-30 40-50 sec
7Crunches 420-30 40-50 sec
8Bent-Arm Dumbbell Pullover 515-20 40 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 12 workouts

Workout #1
53 min
4×20
Rest: 50 sec
heavy
5×15
Rest: 40 sec
heavy
5×18
Rest: 40 sec
heavy
4×20
Rest: 50 sec
heavy
4×20
Rest: 40 sec
heavy
5×15
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
3×10
Rest: 40 sec
heavy
902 scores 650 kcal
Workout #2
46 min
3×10
Rest: 60 sec
heavy
5×15
Rest: 40 sec
heavy
5×15
Rest: 40 sec
heavy
5×18
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
3×10
Rest: 40 sec
heavy
> 360 kg 841 scores 600 kcal
Workout #3
53 min
5×15
Rest: 40 sec
heavy
5×15
Rest: 40 sec
heavy
5×18
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
3×10
Rest: 40 sec
heavy
4×20
Rest: 50 sec
heavy
4×20
Rest: 40 sec
heavy
5×15
Rest: 40 sec
heavy
> 975 kg 1177 scores 840 kcal

They picked up this program

Aug 9 13:10
Jan 15 20:05
Apr 30 21:48
Nov 29 22:51
Feb 8 20:01
Apr 24 10:03
Aug 18 18:43
Jun 29 09:20
Aug 17 11:31
Jun 27 19:27
Mar 6 09:08
Apr 12 14:39
Aug 21 04:54
Dec 12 07:47
Dec 7 10:42
Jun 30 19:42
Nov 25 14:56
Nov 23 18:17
Nov 22 11:04

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

Similar programs

Search for program

Verified!
Fat Burning
Intermediate
20
Verified!
Verified!
Fat Burning
Intermediate
16

Mobile Assistant

Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки