Fat Burning » Workout for beginners: training program

Fat Burning » Workout for beginners: training program

Beginner
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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
1Pullups 26-12 45-90 sec
2 110-15 40-90 sec
3Dips - Triceps Version 26-12 45-90 sec
4Push-Up Wide 110-15 40-90 sec
5 110-15 40-90 sec
2 day (rest)
3 day
1Подтягивания широким хватом к груди 26-12 45-90 sec
2Chin-Up 110-15 40-90 sec
3Dips - Chest Version 26-12 45-90 sec
4Pushups (Close and Wide Hand Positions) 110-15 40-90 sec
5Hanging Leg Raise 310-15 (+max) 40-90 sec
4 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
23 min
2×12
Rest: 45 sec
heavy
1×15
Rest: 40 sec
heavy
2×12
Rest: 45 sec
heavy
1×12
Rest: 40 sec
heavy
1×15
Rest: 40 sec
heavy
449 scores 320 kcal
Workout #2
24 min
1×15
Rest: 40 sec
heavy
2×12
Rest: 45 sec
heavy
3×15 max
Rest: 40 sec
to failure
541 scores 380 kcal
Workout #3
24 min
2×10
Rest: 50 sec
heavy
1×12
Rest: 50 sec
heavy
2×10
Rest: 50 sec
heavy
1×13
Rest: 50 sec
heavy
1×12
Rest: 50 sec
heavy
416 scores 290 kcal

They picked up this program

Nov 20 23:34
Apr 25 18:14
Nov 19 20:20
Jul 12 22:59
Sep 12 09:24
Nov 20 01:42
Jun 10 19:49
Feb 14 20:34
Jan 13 14:00
Oct 10 09:02
May 24 13:09
Jan 13 14:08
Mar 30 14:06
Sep 16 23:26
Jul 23 16:17
Sep 10 20:20
Oct 7 00:18
Jun 22 18:11
Jun 5 18:11
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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