Intensives Training

(STE Program) Strength (1/4)

Intensiv Duration 33 minutes

Zielbereiche: Full Body

Ausrüstung: Pull Up Bar, Barbell, Strength Machine, Dumbbells, Exercise Mat

Hinzugefügt von Personal Trainer Nikki Lafever

Tags

Vollständige Fitnessstudio Trainings Ganzkörper Trainings Klimmzugstangen-Workouts Langhantel-Workouts Kraftmaschinen-Workouts Hantel-Workouts

Beschreibung

Find your 1RM = 1) Multiple the number of repetitions you can perform on an exercise to failure by 2.5, for example, a load you can lift 10 around 2) Subtract that number from 100 to determine the percentage of your 1RM 3) Divide the above number by 100 to get a decimal value 4) Divide the weight you lifted by the decimal value to get your estimated 1RM (Weight x Reps x 0.0333) + Weight Example 1: 250lb squat for 10 reps (250 x 10 x 0.0333) + 250 = 333 1RM

Exercises

Satz 1: 3 Runden

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

10 Wiederholungen

10 seconds

Satz 2: 1 Runde

10 Wiederholungen

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

10 Wiederholungen

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minute

2 minutes

Satz 3: 3 Runden

30 seconds

30 seconds

Satz 4: 5 Runden

Barbell Deadlifts

Barbell Deadlifts

10 Wiederholungen

1 Min 30 Sek

Satz 5: 5 Runden

Cable Lat Pull Down

10 Wiederholungen

1 Min 30 Sek

Satz 6: 1 Runde

Overhead Presses

Overhead Presses

10 Wiederholungen

1 Min 30 Sek

Satz 7: 1 Runde

Marching in Place w/side arm stretch R

10 seconds

Marching in Place w/side arm stretch L

10 seconds

Sweep Up & Down

10 seconds

Standing Forward Bend

Standing Forward Bend

10 seconds

10 seconds

10 seconds

Outside Runners Lunges R

Outside Runners Lunges R

10 seconds

Outside Runners Lunges L

Outside Runners Lunges L

10 seconds

Pretzel R

10 seconds

Pretzel L

10 seconds

10 seconds

Downward Facing Dog

Downward Facing Dog

10 seconds

Standing Chest Stretch

Standing Chest Stretch

10 seconds

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Quickdraw Adjustable Dumbbells

Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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