Training schedule part 2.
This training schedule is a complete workout.
This week's training schedule consists of nine exercises; take a maximum of thirty seconds of rest between exercises so that your heart rate stays nice and high.
Take a two-minute break after a lap to drink a sip of water and catch your breath; each lap lasts slightly longer than ten minutes.
If you only have twenty minutes, do two laps; if you have half an hour, do three. Have fun with training schedule part 2.
Training schedule of the week, exercise 1: Push-up knees
Cues:
1: Arms at a 90-degree angle.
2: Knees on the ground.
3: Lower from a plank position.
Progression: standard push-up.
Regression: with the hands on a raised platform.
Training schedule of the week, exercise 2: Bent over fly
Cues:
1: Hollow back.
2: Pull the shoulder blades together.
3: Arms bent, as if you are hugging a tree.
Progression: heavier weight.
Regression: lighter weight.
Training schedule of the week, exercise 3: Crunch legs flat
Cues:
1: Flat legs.
2: There must be room for a fist between the chin and the chest.
3: Elbows point outwards.
Progression: more repetitions.
Regression: fewer repetitions.
Training schedule of the week, exercise 4: Side Raise
Cues:
1: Slight bend in arms.
2: Feet hip-width apart.
3: Straight back.
Progression: heavier weight.
Regression: lighter weight.
Training schedule of the week, exercise 5: Front lunges
Cues:
1: Step forward until your legs are at a 90-degree angle.
2: Upper body in a straight line with the lower body.
3: Alternate legs.
Progression: with weight.
Regression: rear lunges.
Training schedule of the week, exercise 6: Knee tap
Cues:
1: Feet as close to the body as possible.
2: Tap the outside of the left knee with the right hand.
3: Tap the outside of the right knee with the left hand.
Progression: more repetitions.
Regression: fewer repetitions.
Training schedule of the week, exercise 7: Tricep skull crusher 2 dumbbells
crusher 2 dumbbells
Cues:
1: Press your lower back firmly against the ground
2: Elbows straight up.
3: Do not move your elbows.
Progression: increase weight.
Regression: lose weight.
Training schedule of the week, exercise 8: Bicep curl barbell
Cues:
1: Perform the exercise from the correct anatomical position.
2: Do not move your elbows.
3: Extend arms to slightly bent.
Progression: heavier barbell.
Regression: lighter barbell.
Exercise 9: Hoover
Cues:
1: Straight back.
2: Trapesius tightened.
3: Tension in the legs.
Progression: walking plank.
Regression: plank.
About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.
Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach
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