Outdoor Training

Circuit Training 27.07.2022

mercoledì 27 Luglio 2022 - Blog

WARM UP
4 giri di:

  • 30″ Wall Squat Hold
  • 30″ Pinguini
  • 30″ Sprawls

METCON
4 giri (TIME CAP 16′) di:

  • 5 Front Squats
  • 10 KB SDHP
  • 15 Sit-Ups
  • 20 Banded Glute Bridges con sovraccarico


CORE WORK

TABATA (20″ lavoro – 10″ pausa x 8 giri)

  • Plank Hold
  • Russian Twists

 

IMG 20220727 230154

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Circuit Training 26.07.2022

martedì 26 Luglio 2022 - Blog

WARM UP
3 giri di:

  • 20 Plank Jacks
  • 15 Mountain Climbers (Dx+Sx=1)
  • 10 Sit-Ups


METCON
20-16-12-8-4 ripetizioni di (TIME CAP 20′):

  • Hollow Kikcs
  • Push-Ups HR
  • KB Renegade Rows (per braccio)
  • KB Chair Step-Ups


CORE WORK

4 giri di:

  • 45″ Plank Hold
  • 45″ Russian Twists
  • 45″ Air Squats

IMG 20220726 203914 072

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Circuit Training 22.07.2022

venerdì 22 Luglio 2022 - Blog

WARM UP
3 giri di:

  • 15 Jumping Jacks
  • 15 Scissor Kicks
  • 15 Shoulder Taps


METCON
AMRAP 16′ di:

  • 10 Jumping Lunges (Dx+Sx=1)
  • 15 Wall Ball Shots (OUTDOOR) / Sit-Ups A Gambe Tese (ONLINE)
  • 20 Sit-Ups A Gambe Tese (OUTDOOR) / KB SDHP (ONLINE)
  • 25 Mountain Climbers (Dx+Sx=1)


CORE WORK

40-30-20-10 ripetizioni di:

  • Star V-Ups
  • Crunches

 

IMG 20220722 201934 324

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Circuit Training 19.07.2022

martedì 19 Luglio 2022 - Blog

WARM UP
3 giri di:

  • 30 Jumping Jacks
  • 20 Crunches
  • 10 Shoulder Taps


STRENGHT

  • Back Squats 5×10-8 rec 1’30”
  • Front & Rear Lunges 4×8 rec. 1′ 
  • Leg Curl con manubrio 4×12
  • Hip Thrusts 5×10 rec. 1′
  • Glute Bridges con disco 4×20 rec. 1’30”

CORE WORK

TABATA (20″ lavoro – 10″ pausa x 8 giri)

  • Plank Hold
  • Side Plank Hold (both side)

 

IMG 20220719 214355 976

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Circuit Training 13.07.2022

mercoledì 13 Luglio 2022 - Blog

WARM UP
3 giri di:

  • 1′ Crunches
  • 1′ Reverse Crunches
  • 1′ Plank Hold


STRENGHT

  • Banded Back Squats 5×10-8 rec 1’30”
  • Rear Lunges 4×8 rec. 1′
  • Hip Thrusters 5×10 rec. 1′
  • Deadlift 5×8 rec. 1’30”

 

IMG 20220713 215047 115

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Circuit Training 21.06.2022

martedì 21 Giugno 2022 - Blog

WARM UP

3 giri di:

  • 10 Push-Ups
  • 15 Crunches
  • 20 Jumping Jacks



METCON

4 giri di (TIME CAP 20′):

  • 10 KB Clean & Press
  • 15 Jumping Lunges (Dx+Sx=1)
  • 20 Hip Thrusts
  • 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

5 giri di:

  • 1′ Crunches
  • 1′ Reverse Crunches

 

IMG 20220621 213736 562

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