Maintenance » Workouts for Women: Bodyweight Workout at Home

Maintenance » Workouts for Women: Bodyweight Workout at Home

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
1Bodyweight Squat 312 26-30 sec
2Pushups 310 26-30 sec
3Выпады 310 34-40 sec
4 330 sec 43-50 sec
5Flutter Kicks 318 34-40 sec
6Bench Dips 310 34-40 sec
2 day (rest)
3 day
1Freehand Jump Squat 312 34-40 sec
2Pushups (Close and Wide Hand Positions) 310 34-40 sec
3Split Squats 310 34-40 sec
4One Handed Hang 315 sec 34-40 sec
5Обратные отжимания от пола 310 34-40 sec
6Cat Stretch 210 26-30 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
31 min
3×12
Rest: 30 sec
moderate
3×10
Rest: 30 sec
moderate
3×10
Rest: 40 sec
moderate
3×30 sec
Rest: 50 sec
heavy
3×18
Rest: 40 sec
easy
3×10
Rest: 40 sec
moderate
725 scores 510 kcal
Workout #2
29 min
3×12
Rest: 40 sec
moderate
3×10
Rest: 40 sec
moderate
3×10
Rest: 40 sec
moderate
3×15 sec
Rest: 40 sec
heavy
2×10
Rest: 30 sec
moderate
575 scores 400 kcal
Workout #3
30 min
3×12
Rest: 29 sec
moderate
3×10
Rest: 29 sec
moderate
3×10
Rest: 38 sec
moderate
3×30 sec
Rest: 48 sec
heavy
3×18
Rest: 38 sec
easy
3×10
Rest: 38 sec
moderate
748 scores 530 kcal

They picked up this program

Mar 21 11:03
Feb 14 19:04
Jul 31 11:31
Jan 6 01:57
Dec 7 22:20
Oct 16 15:41
Jan 22 00:58
Jul 9 10:35
May 27 22:22
May 16 13:34
Jul 15 23:47
Jun 16 00:57
Aug 16 10:25
Jul 24 12:35
Feb 4 21:41
Mar 16 21:02
Jan 3 10:38
Jun 26 19:28
Oct 29 01:42
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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