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Marlene Frau » Trainingstagebuch

00:48:00 Std.

HIIT

Ausdauertraining

Trainingsbemerkung


Brutal HIIT Workout Game: Fat Burning Ladder, Pyramid and Tabata HIIT at Home
Workout Structure:
- HIIT Ladder Intervals
- HIIT Pyramid Intervals
- HIIT Tabata Intervals

Equipment:
- Exercise Mat (optional)

Warm Up / Cool Down:
- Both Included


Warm Up: (4.5 Minutes; 45 sec each)
- High Knee March
- Arm Push Pulls
- Toe Touch Circles
- Boxer Shuffle
- Up and Outs
- Jumping Jacks


HIIT Round 1: Descending Ladder - Decreasing Timed Intervals Per Exercise (15 seconds of rest)
- Start with a 50 second interval, and work down to a 10 second interval. Do an entire descending ladder with each exercise. (7 min total)

50 Burpees
40 &
30 Pop Squat
20
10

HIIT Round 2: Pyramid Structure - Per Exercise (15 seconds of rest)
- Start with a 10 second interval; increase by 10 seconds each interval, until a maximum length of 40 seconds before decreasing again. Do an entire pyramid with each exercise. (8.3 min total)

10 Knee Up Push Up
20 &
30 Star Jump
40
30
20
10

HIIT Round Three: Tabata - 20 On, 10 Off; AA,BB (10 min total)
- Basic Tabata structure; do two rounds of each exercise before moving to the next.

1 Lateral Jumps
2 Seal Push Ups
3 Sumo Squat w/ Leg Raise L&R
4 Jumping Jacks
5 Jumping Lunges
6 Agility Dots L&R
7 Side Plank Toe Touches L&R
8 High Knees
9 Front Jack
10 Rocket Squats

Cool Down: (free form)
plus
HIIT Quick & HIIT Hard - Tabata Style High Intensity Interval Training


Program Set Up
•Style: Tabata/HIIT
•Interval Length: 20 seconds on and 10 seconds off

Exercises:
•Jumping Lunges
•Push Up Jacks
•Quick Feet
•Diamond Chop Crunch
•High Knees
•Star Jump


HIIT-Pause zw. den gleichen Übungen bei beiden Durchgearbeitet

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