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
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
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

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
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
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

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
1×10
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
316 scores
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
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

They picked up this program

Apr 20 20:20
Apr 5 16:15
Jan 24 17:34
Apr 23 11:59
Dec 29 16:51
Dec 19 02:42
Oct 15 22:05
Apr 19 15:25
Feb 8 21:46
Apr 16 19:49
Apr 15 10:07
Apr 21 08:05
Apr 21 08:00

Similar programs

Search for program

Verified!
Maintenance
The number of pull-ups does not want to increase? Take a bar with an attack! All you need is a working method with a daily schedule and a special scheme of "pyramidal" sets.
Beginner
90
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!
Maintenance
No backyard gym? Now its not an excuse to skip workouts! A balanced exercise program for the whole body on the playground. A combination of cardio and working on muscle mass development will shred the body and develop muscle features.
Beginner
18
Verified!
Mass Gain
To succeed in the bodybuilding, act by proven methods. Everyone recommends doing mid-repeat sets - you practice sets for 12-15 repetitions, most fanatically lift huge weights - you increase the intensity by volume. Such a scheme gives no less weight gain - proved by science, confirmed by AtletIQ.
Beginner
9
Verified!
Maintenance
We offer you a 30-day training complex consisting of just one exercise. Yes, yes, you did not mishear. Only one, but what! A universally effective formative exercise is the plank.
Beginner
26
Verified!
Active Recovery
Beginner
4

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