Fat Burning » EXTRA-ABS. Special complex for Lean Body

Fat Burning » EXTRA-ABS. Special complex for Lean Body

Intermediate

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Автор программы

The content of of the program

1 «1»

Duration in days: 55 Amount of training days: 40 Rest days: 15
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
1Crunches (a)2-420 sec 10 sec
2Crunches (a)2-420 sec 10 sec
3Reverse Crunch (a)2-420 sec 10 sec
4Вертикальные «Ножницы» (a)2-420 sec 10 sec
5Air Bike (a)2-420 sec 10 sec
6Air Bike (a)2-420 sec 10 sec
7Toe Touchers (a)2-420 sec 10 sec
8Jackknife Sit-Up (a)2-420 sec 10 sec
9Tuck Crunch (a)2-420 sec 10 sec
10Seated Flat Bench Leg Pull-In (a)2-420 sec 10 sec
11Seated Flat Bench Leg Pull-In (a)2-420 sec 10 sec
2 day
1Hanging Pike 3-514-20 (+max) 90 sec
2Hanging Pike 3-514-20 (+max) 90 sec
3Weighted Sit-Ups - With Bands 48-14 (+max) 120 sec
4Weighted Crunches 3Max 90 sec
5Weighted Crunches 3Max 90 sec
6Вертикальные «Ножницы» 340 sec-80 sec (+max) 120 sec
3 day (rest)
4 day
1Ab Roller 4-516-20 (+max) 120 sec
2Superman 3-424-30 (+max) 120 sec
3Superman 3-424-30 (+max) 120 sec
4Alternate Heel Touchers 3-424-30 (+max) 120 sec
5Alternate Heel Touchers 3-424-30 (+max) 120 sec
6Планка 390 sec-180 sec (+max) 120 sec
7Tuck Crunch 1Max 120 sec
5 day
1Sit-Up (a)2-420 sec 10 sec
2Leg Pull-In (a)2-420 sec 10 sec
3Oblique Crunches - On The Floor (a)2-420 sec 10 sec
4Oblique Crunches - On The Floor (a)2-420 sec 10 sec
5Oblique Crunches - On The Floor (a)2-420 sec 10 sec
6Oblique Crunches - On The Floor (a)2-420 sec 10 sec
7Tuck Crunch (a)2-420 sec 10 sec
8Sit-Up (a)2-420 sec 10 sec
9Superman (a)2-420 sec 10 sec
10Superman (a)2-420 sec 10 sec
11Bicycle Crunches (a)2-420 sec 10 sec
6 day
1Knee/Hip Raise On Parallel Bars 3-514-20 (+max) 90 sec
2Dumbbell Side Bend 412-16 (+max) 120 sec
3Weighted Sit-Ups - With Bands 48-14 (+max) 120 sec
4Plate Twist 3Max 90 sec
5Plate Twist 3Max 90 sec
6Crunches 1Max 120 sec
7Crunches 1Max 120 sec
7 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 40 workouts

Workout #1
14 min
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
3×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
3×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
2×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
3×20 sec
Tempo:
X/X/X/X
Rest:
10 sec
heavy
108 scores 80 kcal
Workout #2
54 min
3×14
Rest: 90 sec
heavy
4×16
Rest: 90 sec
very hard
4×8
Rest: 120 sec
very hard
3×20 max
Rest: 90 sec
to failure
3×20 max
Rest: 90 sec
to failure
3×40 sec
Rest: 120 sec
heavy
> 1.8 T 383 scores 270 kcal
Workout #3
72 min
4×11
Rest: 120 sec
very hard
3×30 max
Rest: 120 sec
to failure
4×24
Rest: 120 sec
very hard
4×24
Rest: 120 sec
very hard
3×30 max
Rest: 120 sec
to failure
3×90 sec
Rest: 120 sec
heavy
1×30 max
Rest: 120 sec
to failure
519 scores 370 kcal

They picked up this program

Jun 1 10:27
Feb 10 06:51
Aug 12 12:57
Aug 17 18:57
Sep 8 16:03
Jan 3 15:02
Mar 25 00:01
Aug 7 17:56
Dec 12 03:02
Jan 3 14:41
Aug 16 16:19
Aug 17 16:29
Aug 1 14:28
Mar 26 10:07
Aug 12 22:48
Jun 10 19:22
Aug 18 13:39
Jun 29 08:24
Apr 4 20:03

Установи приложение AtletIQ,
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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.

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