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Intermediate

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
43 scores 30 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
42 scores 30 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
57 scores 40 kcal

They picked up this program

May 7 17:21
Nov 11 16:56
Nov 2 09:21
Aug 8 15:31
Nov 13 20:19
Mar 3 16:08
Aug 9 09:35
Nov 14 07:12
Nov 13 17:59
Nov 12 10:52
Nov 13 15:16
Nov 10 15:26
Oct 16 09:35
Oct 27 19:39
Sep 14 16:48
Sep 1 17:24
Sep 14 19:23
Aug 27 17:22
Aug 26 20:05

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