Allenamento Intenso

(STE Program) Strength (1/4)

Intenso Duration 33 minuti

Aree target: Full Body

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

Aggiunto da Personal Trainer Nikki Lafever

Tag

Allenamenti per Palestra Completa Allenamenti per il Corpo Intero Allenamenti con la Barra per Trazioni Allenamenti con il Bilanciere Allenamenti con le Macchine per la Forza Allenamenti con i Manubri

Descrizione

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

Set 1: 3 round

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 ripetizioni

10 secondi

Set 2: 1 round

10 ripetizioni

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

10 ripetizioni

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 minuto

2 minuti

Set 3: 3 round

30 secondi

30 secondi

Set 4: 5 round

Barbell Deadlifts

Barbell Deadlifts

10 ripetizioni

1 min 30 sec

Set 5: 5 round

Cable Lat Pull Down

10 ripetizioni

1 min 30 sec

Set 6: 1 round

Overhead Presses

Overhead Presses

10 ripetizioni

1 min 30 sec

Set 7: 1 round

Marching in Place w/side arm stretch R

10 secondi

Marching in Place w/side arm stretch L

10 secondi

Sweep Up & Down

10 secondi

Standing Forward Bend

Standing Forward Bend

10 secondi

10 secondi

10 secondi

Outside Runners Lunges R

Outside Runners Lunges R

10 secondi

Outside Runners Lunges L

Outside Runners Lunges L

10 secondi

Pretzel R

10 secondi

Pretzel L

10 secondi

10 secondi

Downward Facing Dog

Downward Facing Dog

10 secondi

Standing Chest Stretch

Standing Chest Stretch

10 secondi

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

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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