Full body strength training + Cardio
Cycle 4
Training tips: Record your weights to see your progress.
Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)
Full body strength training
Warm-up program:
3 rounds, perform each exercise for 60 seconds
1) Jumping rope
2) Jumping Jacks
Mobility:
Each exercise 10 repetitions
1) Walkout with Legs Stretched & amp; Upper body rotation
2) Plank lung with upper body rotation
Main Training:
3 rounds, perform each exercise for 60 seconds
1) Each exercise 2 sets and 15 repetitions
a) Set pause: 40 seconds
b) After the exercise: 60 second pause then continue with the next exercise
2) Front knee bend with barbell
A)- Full body exercise, primarily for the body parts: thighs and buttocks
Superset: Bound Squat
– Explosive force, primarily for the body parts: thighs
3) Cross lifting with barbell:
a) – For the thighs and the buttocks
Superset: Intermittent Dropouts
– Explosive force, primarily for the body parts: thighs
Treadmill settings with distances and pauses for your sprints:
A.) 400m 10% slope -> 2 minute break
B.) 400m 3% slope -> 2 minute break
C.) 200m 10% slope -> 2 minute break
D.) 200m 5% slope -> 2 minute break
E.) 100m 10% slope -> 2 minutes break
F.) 400m 1% slope
Tip: Record your speed at each sprint so you have motivation for the next unit.
ubhbhbh
ok
test
I’m so tried
Does this really work?
test
gostei
Good workout!
it was very hard!!!!!
sdvsdvsdv
Me he sentido un poco VACIO