Active Recovery » Street Workout (easy)

Active Recovery » Street Workout (easy)

The content of of the program

1 «1-3 тренировка»

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
1Trail Running/Walking 110 min-15 min 60 sec
2Pullups 110 30 sec
3Pushups 110 30 sec
2 day (rest)
3 day
1Trail Running/Walking 110 min-15 min 60 sec
2Chin-Up 110 30 sec
3Bench Dips 110 30 sec
4 day (rest)
5 day
1Trail Running/Walking 110 min-15 min 60 sec
2Wide-Grip Rear Pull-Up 110 30 sec
3Dips - Triceps Version 110 30 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.
Workout #1
20 min
1×10 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
moderate
1×10
Rest: 30 sec
moderate
113 scores 80 kcal
Workout #2
20 min
1×10 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
moderate
1×10
Rest: 30 sec
moderate
118 scores 80 kcal
Workout #3
20 min
1×10 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
moderate
1×10
Rest: 30 sec
moderate
121 scores 90 kcal

2 «4-6 тренировка»

Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Trail Running/Walking (a)26 min-9 min 60 sec
2Pullups (a)210 30 sec
3Pushups (a)210 30 sec
2 day (rest)
3 day
1Trail Running/Walking (a)26 min-9 min 60 sec
2Chin-Up (a)210 30 sec
3Bench Dips (a)210 30 sec
4 day (rest)
5 day
1Trail Running/Walking (a)26 min-9 min 60 sec
2Wide-Grip Rear Pull-Up (a)210 30 sec
3Dips - Triceps Version (a)210 30 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Workout #1
24 min
2×6 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
199 scores 140 kcal
Workout #2
24 min
2×6 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
211 scores 150 kcal
Workout #3
24 min
2×6 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
218 scores 160 kcal

3 «7-9 тренировка»

Table scrolls horizontally
#Exercise (superset)SetsReps Rest between sets
1 day
1Trail Running/Walking (a)35 min-6 min 40 sec
2Подтягивания широким хватом к груди (a)310 30 sec
3Pushups (Close and Wide Hand Positions) (a)310 30 sec
2 day (rest)
3 day
1Trail Running/Walking (a)35 min-7 min 60 sec
2Chin-Up (a)310 30 sec
3Bench Dips (a)310 30 sec
4 day (rest)
5 day
1Trail Running/Walking (a)37 min 60 sec
2Wide-Grip Rear Pull-Up (a)310 30 sec
3Bench Dips (a)310 30 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

Workout #1
30 min
1×6 min
Rest: 40 sec
moderate
2×5 min
Rest: 40 sec
moderate
1×10
Rest: 30 sec
heavy
1×8
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
316 scores 230 kcal
Workout #2
33 min
1×7 min
Rest: 60 sec
moderate
1×6 min
Rest: 60 sec
moderate
1×5 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
317 scores 230 kcal
Workout #3
36 min
3×7 min
Rest: 60 sec
moderate
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
heavy
1×10
Rest: 30 sec
very hard
1×10
Rest: 30 sec
heavy
345 scores 250 kcal

They picked up this program

Dec 14 18:14
Dec 16 13:26
Jan 24 17:34
Jun 7 12:45
Aug 21 08:17
Dec 3 08:55
Dec 19 02:42
Dec 13 18:32
Oct 15 22:05
Jan 14 21:55
Jan 3 19:12
Jan 16 11:48
Jan 15 23:31

Similar programs

Search for program

Verified!
Active Recovery
A complex for stretching, which is suitable for daily use as a morning exercises or warm-up before training. If the exercise is done on the left and right sides, then distribute the execution time equally.
Beginner
4
Verified!
Maintenance
Intermediate
12
Verified!
Maintenance
Don't have time to exercise more than once a week? We offer you a solution - maintain muscle mass controlling training volume. Decreasing the number of trainings per week, you should know - you need to focus on the volume and intensity of the training. Use the most powerful compound exercises, push hard work, surprise your body, constantly varying the load - do not let your muscles dissolve.
Intermediate
4
Verified!
Fat Burning
Beginner
12
Verified!
Mass Gain
Debutant! Do you know that our sport is many-sided and all-powerful? With whatever goals you have addressed to him, they will be achieved. You just need to stick to the chosen strategy and you have it - a well thought-out FULLBODY-complex for 1 month of training will prepare you for real power test
Beginner
12
Verified!
Fat Burning
We succeeded! We've created the fat burning program at home that suits for men and for women. Now you can build a body, training side by side with a charming partner and following a single training plan. It's very good morale;)
Beginner
12

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