Total

Test your endurance with a 12-minute run! How far can you go during that time? Dr. Ken Cooper created this test to measure aerobic fitness and calculate VO2 max. Use Skimble's GPS Sports Tracker app at the same time to see how far you went. Calculate est. VO2 Max results (in ml/kg/min) use either of these formulas: In Miles: VO2max = (35.97 x miles) - 11.29 OR In Km: VO2max = (22.351 x kilometers) - 11.288. Healthy averages for a 20-29 yr old Male & Female are 2200-2399m & 1800-2199m, respectively. Get in a good warm-up...and then go go GO!

Exercises

Set 1: 1 round

Cardio Warm Up

2 minuti

Run As Hard As You Can

12 minuti

Set 2: 1 round

Split Abs

2 minuti

Set 3: 1 round

Seated Rotation for Abs

1 minuto

Left Oblique Crunches

1 minuto

Set 4: 1 round

In and Outs

1 minuto

Reverse Bicycles

1 minuto

Set 5: 1 round

Vertical Leg Crunches

1 minuto

V-Ups and Roll-Ups

1 minuto

Fifer Scissors

1 minuto

Set 6: 1 round

Glute Reverse Squats

2 minuti

Glute Twist Lunges

2 minuti

Set 7: 1 round

Squat Pulses

1 minuto

Side Squats

1 minuto

Allenamenti correlati

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Running - Intervals

35 minuti, Moderato

Endurance

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VO2MAX

10 minuti, Intenso

Running

22 minuti, Principiante

Quick Run

15 min 47 sec, Intenso

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