Test

Lets see what you got there are 20 you different excerises if you do the first one reps in the second one time you get a point here the point system 0 worst 1-4 points lazy= no medal 5-8beginner=bronze medal 9-12 the middle=sliver 13-19 extreme=gold 20=best=diamond each set is one different excerise except 10 example first one says 25 reps then the second one say 37 seconds you have to do 25,reps in 37 seconds please tell me the results in the comments don’t lie and don’t stop the time and do stuff also you may have to hold for the time for run 1 mile you have to run 1 mile in that amount of time last do not cheat by adding time IF YOU CANT RUN 1 MILE BECAUSE YOU DONT HAVE ROOM THEN DO SET 22 ONLY DO SET 22 if YOU CANT RUN 1 MILE. REST IS NOT A EXCERISE but whateves.

Exercises

Set 1: 1 round

Push-Ups

25 ripetizioni

Rest

15 secondi

Push-Ups

33 secondi

Rest

15 secondi

Set 2: 1 round

Jumping Jacks

50 ripetizioni

Rest

20 secondi

Jumping Jacks

45 secondi

Rest

1 minuto

Set 3: 1 round

Crunches

100 ripetizioni

Rest

15 secondi

Crunches

1 min 50 sec

Rest

20 secondi

Set 4: 1 round

Plank

3 minuti

Rest

15 secondi

Set 5: 1 round

Elbow Plank

3 minuti

Rest

20 secondi

Set 6: 1 round

Burpees

25 ripetizioni

Rest

15 secondi

Burpees

50 secondi

Rest

1 minuto

Set 7: 1 round

Mountain Climbers

50 ripetizioni

Rest

15 secondi

Mountain Climbers

30 secondi

Rest

20 secondi

Set 8: 1 round

Squats

30 ripetizioni

Rest

15 secondi

Squats

45 secondi

Rest

15 secondi

Set 9: 1 round

Bicycle Crunches

50 ripetizioni

Rest

15 secondi

Bicycle Crunches

33 secondi

Set 10: 1 round

Rest

2 minuti

Set 11: 1 round

Lunges

20 ripetizioni

Rest

15 secondi

Lunges

47 secondi

Rest

1 min 30 sec

Set 12: 1 round

Russian Twists

50 ripetizioni

Rest

15 secondi

Russian Twists

33 secondi

Rest

20 secondi

Set 13: 1 round

Big Forward Arm Circles

50 ripetizioni

Rest

15 secondi

Big Forward Arm Circles

25 secondi

Rest

20 secondi

Set 14: 1 round

Basketball Shots

30 ripetizioni

Rest

15 secondi

Basketball Shots

40 secondi

Rest

1 minuto

Set 15: 1 round

Alternating Roundkicks

50 ripetizioni

Rest

10 secondi

Alternating Roundkicks

1 minuto

Rest

30 secondi

Set 16: 1 round

Ab Curls

20 ripetizioni

Rest

15 secondi

Ab Curls

47 secondi

Rest

20 secondi

Set 17: 1 round

Run 1 Mile

8 min 30 sec

Rest

1 minuto

Set 18: 1 round

Bicycle in Bridge

50 ripetizioni

Rest

15 secondi

Bicycle in Bridge

40 secondi

Rest

30 secondi

Set 19: 1 round

Forward Shoulder Rolls

30 ripetizioni

Forward Shoulder Rolls

17 secondi

Rest

10 secondi

Set 20: 1 round

7 Point Touches

10 ripetizioni

Rest

10 secondi

7 Point Touches

25 secondi

Rest

15 secondi

Set 21: 1 round

Seal Jacks

30 ripetizioni

Rest

15 secondi

Seal Jacks

35 secondi

Set 22: 1 round

Rest

15 secondi

Prisoner Squats

25 ripetizioni

Rest

15 secondi

Prisoner Squats

35 secondi

Allenamenti correlati

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J

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Teste 1

18 min 5 sec, Moderato

D1

5 min 10 sec, Principiante