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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 (a)3-530 sec-38 sec 10-15 sec
2Push-Ups With Feet Elevated (a)3-530 sec-38 sec 10-15 sec
3Burpee (a)3-530 sec-38 sec 10-15 sec
4Scissor Kick (a)3-530 sec-38 sec 10-15 sec
5Pushups (Close and Wide Hand Positions) (a)3-530 sec-38 sec 10-15 sec
6Butt Lift (Bridge) (a)3-530 sec-38 sec 10-15 sec
2 day (rest)
3 day
1Split Squats (a)3-530 sec-38 sec 10-15 sec
2Handstand Push-Ups (a)3-530 sec-38 sec 10-15 sec
3Seated Leg Tucks (a)3-530 sec-38 sec 10-15 sec
4Bench Dips (a)3-530 sec-38 sec 10-15 sec
5Superman (a)3-530 sec-38 sec 10-15 sec
6Push-Up Wide (a)3-530 sec-38 sec 10-15 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
15 min
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
61 scores 40 kcal
Workout #2
15 min
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
3×30 sec
Rest: 14 sec
moderate
56 scores 40 kcal
Workout #3
18 min
4×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
4×30 sec
Rest: 10 sec
moderate
81 scores 60 kcal

They picked up this program

May 7 19:21
Jan 23 18:37
Nov 2 11:21
Jan 17 01:43
Mar 26 12:07
Mar 3 18:08
Jan 24 20:26
Sep 1 15:14
Aug 9 11:35
Jan 25 16:59
Jan 20 22:31
Nov 12 22:00
May 22 08:49
Jan 13 22:58
Apr 12 16:39
Jan 10 16:04
Nov 22 20:39
Nov 6 19:55
Nov 14 09:12

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app AtletIQ

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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