Active Recovery » Street Workout (easy)

Active Recovery » Street Workout (easy)

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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 «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 80 kcal
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 80 kcal
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 90 kcal

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 140 kcal
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 150 kcal
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 160 kcal

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
1×8
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 230 kcal
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 230 kcal
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 250 kcal

They picked up this program

May 7 17:21
Jun 12 08:20
Dec 16 13:26
Apr 2 04:45
Oct 12 20:17
Aug 8 15:31
Jun 7 12:45
Aug 11 05:42
Dec 3 08:55
Jul 6 11:11
Dec 19 02:42
May 7 13:13
Oct 15 22:05
Jul 31 08:10

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