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Marlene Frau » Trainingstagebuch

01:15:00 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. (Pausen zwischen den gleichen Übungen durchgemacht)

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)


Insane HIIT Challenge - Bodyweight Only High Intensity Interval Training Workout
Insane HIIT Challenge

Workout Structure:
- 7 Groups of 2 Exercises
- 3 Sets per Exercise
- Tabata Style; 20 Sec Active, 10 Sec Rest
- AB, AB, Format
- No Extra Rest Between Groups

Equipment:
- None

Warm Up / Cool Down
- Both Included


Warm Up:
30 Seconds Each

- Boxer Shuffle - Warrior with Stretch (Left)
- Deep Squat - Warrior with Stretch (Right)
- Rotational Knee Up - Knee Up Mt. Climbers
- Standing Toe Touch (Kick) - Up & Outs
- Push Pull Side Lunge - Jumping Jack

Workout:
20 Seconds Active, 10 Seconds Rest; 3 Sets each

- High Knees
- Jackknife Get Ups

- Star Jumps
- Side Plank Kicks (Left)

- Thigh Slap Jumps
- Side Plank Kicks (Right)

----- Water Break -----

- Burpees
- Kick Throughs

- Jump Squats
- Mt. Climbers

- Jumping Lunges
- Walk Down Push Ups

- Lizard Hops
- Hop Squats

Cool Down:
30 Seconds Each

- Boxer Shuffle - Inside Thigh L
- Leg Swing L - Inside Thigh R
- Leg Swing R - Butterfly Stretch
- Toe Touch - Deep Glute Stretch
- Quad Stretch L - Cobra
- Quad Stretch R


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