Fat Burning » Комплекс упражнений без тренажёров

Fat Burning » Комплекс упражнений без тренажёров

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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: 26 Amount of training days: 12 Rest days: 14
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)318 26-30 sec
2Планка (a)350 sec 26-30 sec
3Freehand Jump Squat (a)318 26-30 sec
4Crunches (a)318 26-30 sec
5Bicycle Crunches (a)350 sec 26-30 sec
6Front Leg Raises (a)320 26-30 sec
7Dumbbell Lunges (a)315 26-30 sec
8Rope Jumping (a)350 sec 26-30 sec
2 day (rest)
3 day
1Бег на месте с высоким подниманием бедра (a)350 sec 26-30 sec
2Split Squats (a)315 26-30 sec
3Pushups (a)315 26-30 sec
4Oblique Crunches - On The Floor (a)315 26-30 sec
5Боковая планка (a)350 sec 26-30 sec
6Dumbbell Lunges (a)315 26-30 sec
7Scissor Kick (a)330 26-30 sec
4 day (rest)
5 day
1Rope Jumping (a)350 sec 26-30 sec
2Freehand Jump Squat (a)315 26-30 sec
3Power Partials (a)315 26-30 sec
4Подъем руки с разворотом корпуса в положении планка (a)315 26-30 sec
5Dumbbell Squat (a)315 26-30 sec
6Leg Lift (a)320 26-30 sec
6 day (rest)
7 day (rest)
8 day
1Bodyweight Squat (a)318 26-30 sec
2Планка (a)350 sec 26-30 sec
3Freehand Jump Squat (a)318 26-30 sec
4Crunches (a)318 26-30 sec
5Bicycle Crunches (a)350 sec 26-30 sec
6Front Leg Raises (a)320 26-30 sec
7Dumbbell Lunges (a)315 26-30 sec
8Rope Jumping (a)350 sec 26-30 sec
9 day (rest)
10 day
1Бег на месте с высоким подниманием бедра (a)350 sec 26-30 sec
2Split Squats (a)315 26-30 sec
3Pushups (a)315 26-30 sec
4Oblique Crunches - On The Floor (a)315 26-30 sec
5Боковая планка (a)350 sec 26-30 sec
6Dumbbell Lunges (a)315 26-30 sec
7Scissor Kick (a)330 26-30 sec
11 day (rest)
12 day
1Rope Jumping (a)350 sec 26-30 sec
2Freehand Jump Squat (a)315 26-30 sec
3Power Partials (a)315 26-30 sec
4Подъем руки с разворотом корпуса в положении планка (a)315 26-30 sec
5Dumbbell Squat (a)315 26-30 sec
6Leg Lift (a)320 26-30 sec
13 day (rest)
14 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
38 min
3×18
Rest: 30 sec
moderate
3×50 sec
Rest: 30 sec
heavy
3×18
Rest: 30 sec
moderate
3×18
Rest: 30 sec
moderate
3×50 sec
Rest: 30 sec
heavy
3×20
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×50 sec
Rest: 30 sec
heavy
> 675 kg 411 scores 300 kcal
Workout #2
34 min
3×15
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×50 sec
Rest: 30 sec
heavy
3×15
Rest: 30 sec
moderate
3×30
Rest: 30 sec
moderate
> 675 kg 326 scores 230 kcal
Workout #3
30 min
3×50 sec
Rest: 30 sec
heavy
3×15
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×20
Rest: 30 sec
moderate
> 990 kg 365 scores 260 kcal

They picked up this program

Nov 15 18:28
Nov 13 15:59
Nov 15 17:32
Nov 11 08:41
Nov 15 19:26
Nov 8 21:31
Nov 18 22:57
Nov 1 05:56
Nov 18 17:10

Установи приложение AtletIQ,
чтобы тренироваться по этой программе

Install iOS fitness app AtletIQ Install Android bodybuilding app 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