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Maintenance » Home crossfit for beginners

Beginner

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: 12 Amount of training days: 12 Rest days: 0
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)2-425 sec-30 sec 10-15 sec
2Pushups (a)2-425 sec-30 sec 10-15 sec
3Freehand Jump Squat (a)2-425 sec-30 sec 10-15 sec
4Bench Dips (a)2-425 sec-30 sec 10-15 sec
5Mountain Climbers (a)2-425 sec-30 sec 10-15 sec
6Superman (a)2-425 sec-30 sec 10-15 sec
2 day
1Bodyweight Squat (a)2-425 sec-30 sec 10-15 sec
2Push-Up Wide (a)2-425 sec-30 sec 10-15 sec
3Split Squats (a)2-425 sec-30 sec 10-15 sec
4Butt Lift (Bridge) (a)2-425 sec-30 sec 10-15 sec
5Burpee (a)2-425 sec-30 sec 10-15 sec
6Scissor Kick (a)2-425 sec-30 sec 10-15 sec

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
11 min
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
38 scores 30 kcal
Workout #2
11 min
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
40 scores 30 kcal
Workout #3
13 min
3×25 sec
Rest: 12 sec
moderate
3×25 sec
Rest: 12 sec
moderate
3×25 sec
Rest: 12 sec
moderate
3×25 sec
Rest: 12 sec
moderate
3×25 sec
Rest: 12 sec
moderate
3×25 sec
Rest: 12 sec
moderate
47 scores 30 kcal

They picked up this program

May 7 19:21
Nov 2 11:21
Apr 6 14:12
Oct 9 05:58
Oct 10 15:29
Aug 25 17:05
Nov 15 16:35
May 3 11:04
Nov 21 22:00
May 20 23:46
Apr 26 16:31
Aug 19 19:30
May 3 15:23
Jun 12 22:27
Apr 27 20:01
Apr 22 01:00
Apr 19 20:31

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