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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
3Pushups (a)2-425 sec-30 sec 10-15 sec
4Freehand Jump Squat (a)2-425 sec-30 sec 10-15 sec
5Bench Dips (a)2-425 sec-30 sec 10-15 sec
6Mountain Climbers (a)2-425 sec-30 sec 10-15 sec
7Superman (a)2-425 sec-30 sec 10-15 sec
8Superman (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
4Split Squats (a)2-425 sec-30 sec 10-15 sec
5Butt Lift (Bridge) (a)2-425 sec-30 sec 10-15 sec
6Burpee (a)2-425 sec-30 sec 10-15 sec
7Scissor 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
14 min
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
3×25 sec
Rest: 12 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
3×25 sec
Rest: 12 sec
moderate
39 scores 30 kcal
Workout #2
12 min
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
3×25 sec
Rest: 12 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
2×30 sec
Rest: 15 sec
moderate
36 scores 30 kcal
Workout #3
18 min
3×25 sec
Rest: 12 sec
moderate
2×30 sec
Rest: 10 sec
heavy
4×30 sec
Rest: 15 sec
moderate
3×25 sec
Rest: 12 sec
moderate
3×25 sec
Rest: 12 sec
moderate
3×25 sec
Rest: 12 sec
moderate
2×30 sec
Rest: 10 sec
heavy
4×30 sec
Rest: 15 sec
moderate
52 scores 40 kcal

They picked up this program

May 7 17:21
Nov 2 09:21
Apr 6 12:12
Oct 9 03:58
Oct 10 13:29
Jul 21 17:49
Apr 9 19:04
May 3 09:04
Nov 21 20:00
May 20 21:46
Apr 26 14:31
Aug 19 17:30
May 3 13:23
Jun 12 20:27
Apr 27 18:01
Apr 21 23:00
Apr 19 18:31

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