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

Set 1: 4 round

❤️ Molto Duro (Zona 4)

Jump Rope (Forward)

45 secondi

❤️ Molto Duro (Zona 4)

Jack Jump Tucks

40 ripetizioni

❤️ Molto Duro (Zona 4)

Box Jumps

45 secondi

❤️ Molto Duro (Zona 4)

Front Hop Overs

40 ripetizioni

Rest

30 secondi

Set 2: 3 round

Bottom to Bottom Squats

45 secondi

Bulgarian Split Squats

40 ripetizioni

Drop Squats

45 secondi

Split Squat Hops

40 ripetizioni

❤️ Molto Duro (Zona 4)

Squat Jumps

45 secondi

❤️ Molto Duro (Zona 4)

Lunge Jump

40 ripetizioni

Rest

30 secondi

Set 3: 2 round

Elbow Plank Hop Outs

45 secondi

❤️ Molto Duro (Zona 4)

Plank Hop Outs

40 ripetizioni

Extended Plank Hold

45 secondi

High-Plank and Knee Draw

40 ripetizioni

Rest

45 secondi

Allenamenti correlati

Cardio

56 min 35 sec, Intenso

W12D2

30 min 10 sec, Intenso

Saturday Workout

6 min 30 sec, Moderato

Week 2 - Friday

41 min 57 sec, Moderato

Cardio

9 minuti, Intenso

Lower Body And Cardio

48 min 45 sec, Moderato

Scelta Top per questo Allenamento

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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