Entraînement intense

(STE Program) Strength (1/4)

Intense Duration 33 minutes

Zones ciblées: Full Body

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

Ajouté par Entraîneur Personnel Nikki Lafever

Mots clés

Entraînements à gymnase Entraînements complets du corps Entraînements à la barre de traction Entraînements d'haltères Entraînements à la machine de force Entraînements avec haltères

Description

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

Série 1 3 rondes

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 réps

10 secondes

Série 2 1 ronde

10 réps

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

10 réps

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 minute

2 minutes

Série 3 3 rondes

30 secondes

30 secondes

Série 4 5 rondes

Barbell Deadlifts

Barbell Deadlifts

10 réps

1 min 30 secondes

Série 5 5 rondes

Cable Lat Pull Down

10 réps

1 min 30 secondes

Série 6 1 ronde

Overhead Presses

Overhead Presses

10 réps

1 min 30 secondes

Série 7 1 ronde

Marching in Place w/side arm stretch R

10 secondes

Marching in Place w/side arm stretch L

10 secondes

Sweep Up & Down

10 secondes

Standing Forward Bend

Standing Forward Bend

10 secondes

10 secondes

10 secondes

Outside Runners Lunges R

Outside Runners Lunges R

10 secondes

Outside Runners Lunges L

Outside Runners Lunges L

10 secondes

Pretzel R

10 secondes

Pretzel L

10 secondes

10 secondes

Downward Facing Dog

Downward Facing Dog

10 secondes

Standing Chest Stretch

Standing Chest Stretch

10 secondes

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Quickdraw Adjustable Dumbbells

Meilleur choix pour cet entraînement

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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