Fat Burning » The program of training for Lean Body in the home (for experienced)

Fat Burning » The program of training for Lean Body in the home (for experienced)

Intermediate

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 16 Amount of training days: 12 Rest days: 4
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
1Pushups (a)515-20 40-50 sec
2Приседания с выпрыгиванием (a)610-15 40-50 sec
3Прыжки из положения упор лежа (a)515-20 40-50 sec
4Bicycle Crunches (a)645 sec 20 sec
5Планка (a)645 sec 20 sec
2 day
1Plyo Push-up (a)610-15 40-50 sec
2Bodyweight Squat (a)625-30 40-50 sec
3Burpee (a)610-15 40-50 sec
4Pushups (Close and Wide Hand Positions) (a)515-20 40-50 sec
5Боковая планка (a)645 sec 20 sec
3 day
1Pushups (a)515-20 40-50 sec
2Выпады (a)610-15 40-50 sec
3Прыжки из приседа в длину (a)56-10 40-50 sec
4Челночный бег (a)645 sec 20 sec
5Подтягивание колен к груди в низкой планке (a)515-20 40-50 sec
4 day
1Handstand Push-Ups (a)56-10 40-50 sec
2Pushups (a)610-15 40-50 sec
3Боковые выпады (a)610-15 40-50 sec
4Выпады назад (a)610-15 40-50 sec
5Scissor Kick (a)645 sec 20 sec
5 day
1Handstand Push-Ups (a)56-10 40-50 sec
2Push-Ups With Feet Elevated (a)515-20 40-50 sec
3Bench Dips (a)515-20 40-50 sec
4Приседания с выпрыгиванием (a)515-20 40-50 sec
5Выпады (a)515-20 40-50 sec
6 day (rest)
7 day (rest)
When activated, it will be charged 8 points

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
35 min
5×15
Rest: 40 sec
heavy
6×45 sec
Rest: 20 sec
heavy
6×45 sec
Rest: 20 sec
heavy
167 scores 120 kcal
Workout #2
37 min
6×10
Rest: 40 sec
very hard
6×25
Rest: 40 sec
heavy
6×8
Rest: 40 sec
very hard
6×45 sec
Rest: 20 sec
heavy
912 scores 660 kcal
Workout #3
36 min
5×15
Rest: 40 sec
heavy
6×10
Rest: 40 sec
very hard
6×45 sec
Rest: 20 sec
heavy
516 scores 370 kcal

They picked up this program

Jan 20 23:00
Jan 21 07:49
Jan 19 23:02
Jan 19 17:28
Jan 19 23:00
Jan 18 23:02
Jan 18 23:01
Jan 18 23:01
Jan 18 13:25
Jan 18 18:16
Jan 17 08:49
Jan 18 16:43
Jan 20 23:28
Jan 15 23:00
Jan 18 20:49
Jan 14 23:01
Jan 13 16:06
Jan 18 08:23
Jan 13 23:01
Jan 12 23:22

Установи приложение AtletIQ,
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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