12-week Programme Sample

Here is a nice little sample if three of the workouts from my drafted 12-week Summer Body Programme. Each big set is a set from three elements; 1) Lower body Cardio 2) Pure Cardio 3) Core Cardio

Exercises

Satz 1: 4 Runden

❤️ Sehr hart (Zone 4)

Jump Rope (Forward)

45 seconds

❤️ Sehr hart (Zone 4)

Jack Jump Tucks

40 Wiederholungen

❤️ Sehr hart (Zone 4)

Box Jumps

45 seconds

❤️ Sehr hart (Zone 4)

Front Hop Overs

40 Wiederholungen

Rest

30 seconds

Satz 2: 3 Runden

Bottom to Bottom Squats

45 seconds

Bulgarian Split Squats

40 Wiederholungen

Drop Squats

45 seconds

Split Squat Hops

40 Wiederholungen

❤️ Sehr hart (Zone 4)

Squat Jumps

45 seconds

❤️ Sehr hart (Zone 4)

Lunge Jump

40 Wiederholungen

Rest

30 seconds

Satz 3: 2 Runden

Elbow Plank Hop Outs

45 seconds

❤️ Sehr hart (Zone 4)

Plank Hop Outs

40 Wiederholungen

Extended Plank Hold

45 seconds

High-Plank and Knee Draw

40 Wiederholungen

Rest

45 seconds

Verwandte Workouts

Saturday Workout

6 Min 30 Sek, Mäßig

Whole Body Workout

12 Min 15 Sek, Mäßig

Week 2 - Friday

41 Min 57 Sek, Mäßig

Cardio

9 minutes, Intensiv

Cardio Intense

30 Min 40 Sek, Intensiv

Let's Get It!!!!

41 Min 40 Sek, Mäßig

Top-Auswahl für dieses Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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Workouts mit demselben Equipment

Cardio 2021

25 minutes, Intensiv

Full Body Routine!

26 minutes, Mäßig

Intense Full Body Cardio

35 Min 14 Sek, Intensiv

Fat Burner. Thee Funk. Because Sbahle's Butt

20 Min 41 Sek, Anfänger

Legs HiiT

27 minutes, Mäßig