{"id":7261,"date":"2017-03-21T16:40:12","date_gmt":"2017-03-21T16:40:12","guid":{"rendered":"http:\/\/firstclassfitness.club\/?p=7261"},"modified":"2017-03-21T16:40:12","modified_gmt":"2017-03-21T16:40:12","slug":"part-2-training-schedule","status":"publish","type":"post","link":"https:\/\/www.firstclassfitness.nl\/en\/part-2-training-schedule\/","title":{"rendered":"Part 2: training schedule"},"content":{"rendered":"

Training schedule part 2.<\/h1>\n

This training schedule is a complete workout.<\/h2>\n

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.
\nTake 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.
\nIf you only have twenty minutes, do two laps; if you have half an hour, do three. Have fun with training schedule part 2.<\/p>\n

Training schedule of the week, exercise 1:\u00a0<\/strong>\u00a0Push-up knees<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Arms at a 90-degree angle.<\/p>\n

2:<\/strong>\u00a0Knees on the ground.<\/p>\n

3:<\/strong>\u00a0Lower from a plank position.<\/p>\n

\u00a0<\/strong><\/p>\n

Progression:<\/strong>\u00a0standard push-up.<\/p>\n

Regression:<\/strong>\u00a0with the hands on a raised platform.<\/p>\n

\u00a0<\/p>\n

\"Personal<\/p>\n

\"Personal<\/p>\n

\u00a0<\/p>\n

Training schedule of the week, exercise 2:\u00a0<\/strong>Bent over fly<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Hollow back.<\/p>\n

2:<\/strong>\u00a0Pull the shoulder blades together.<\/p>\n

3:<\/strong>\u00a0Arms bent, as if you are hugging a tree.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0heavier weight.<\/p>\n

Regression:<\/strong>\u00a0lighter weight.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\u00a0<\/p>\n

Training schedule of the week, exercise 3:\u00a0<\/strong>Crunch legs flat<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Flat legs.<\/p>\n

2:<\/strong>\u00a0There must be room for a fist between the chin and the chest.<\/p>\n

3:<\/strong>\u00a0Elbows point outwards.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0more repetitions.<\/p>\n

Regression:\u00a0<\/strong>fewer repetitions.<\/p>\n

\"Personal<\/p>\n

\"Personal<\/p>\n

\u00a0<\/p>\n

Training schedule of the week, exercise 4:\u00a0<\/strong>Side Raise<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Slight bend in arms.<\/p>\n

2:<\/strong>\u00a0Feet hip-width apart.<\/p>\n

3:<\/strong>\u00a0Straight back.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0heavier weight.<\/p>\n

Regression:<\/strong>\u00a0lighter weight.<\/p>\n

\"Personal<\/p>\n

\"Personal<\/p>\n

\u00a0<\/p>\n

Training schedule of the week, exercise 5<\/strong>:\u00a0<\/strong>Front lunges<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Step forward until your legs are at a 90-degree angle.<\/p>\n

2:<\/strong>\u00a0Upper body in a straight line with the lower body.<\/p>\n

3:<\/strong>\u00a0Alternate legs.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0with weight.<\/p>\n

Regression:<\/strong>\u00a0rear lunges.<\/p>\n

\"Personal<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\u00a0<\/p>\n

Training schedule of the week, exercise 6:\u00a0<\/strong>Knee tap<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Feet as close to the body as possible.<\/p>\n

2:<\/strong>\u00a0Tap the outside of the left knee with the right hand.<\/p>\n

3:<\/strong>\u00a0Tap the outside of the right knee with the left hand.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0more repetitions.<\/p>\n

Regression:<\/strong>\u00a0fewer repetitions.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\u00a0<\/p>\n

Training schedule of the week, exercise 7:\u00a0<\/strong>Tricep skull crusher 2 dumbbells<\/u><\/h3>\n

crusher 2 dumbbells<\/h3>\n

\u00a0<\/strong>Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Press your lower back firmly against the ground<\/p>\n

2:<\/strong>\u00a0Elbows straight up.<\/p>\n

3:<\/strong>\u00a0Do not move your elbows.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0increase weight.<\/p>\n

Regression:<\/strong>\u00a0lose weight.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal<\/p>\n

\u00a0<\/p>\n

Training schedule of the week, exercise 8:<\/strong>\u00a0Bicep curl barbell<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Perform the exercise from the correct anatomical position.<\/p>\n

2:<\/strong>\u00a0Do not move your elbows.<\/p>\n

3:<\/strong>\u00a0Extend arms to slightly bent.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0heavier barbell.<\/p>\n

Regression:<\/strong>\u00a0lighter barbell.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\u00a0<\/p>\n

Exercise 9:\u00a0<\/strong>Hoover<\/u><\/h3>\n

\u00a0<\/strong>Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Straight back.<\/p>\n

2:<\/strong>\u00a0Trapesius tightened.<\/p>\n

3:<\/strong>\u00a0Tension in the legs.<\/p>\n

\u00a0<\/p>\n

Progression:<\/strong>\u00a0walking plank.<\/p>\n

Regression:<\/strong>\u00a0plank.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

FREE INTAKE<\/a><\/p>","protected":false},"excerpt":{"rendered":"

Trainingsschema deel 2. Dit trainingsschema is een complete workout. Het trainingsschema van deze week bestaat uit negen oefeningen,\u00a0neem maximaal dertig secondes rust tussen de oefeningen door zodat je hartslag lekker hoog blijft. Neem na een rondje twee minuten rust om … Read More<\/a><\/p>","protected":false},"author":5,"featured_media":13806,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_analytify_skip_tracking":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-7261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching"],"_links":{"self":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts\/7261","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/comments?post=7261"}],"version-history":[{"count":0,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts\/7261\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/media?parent=7261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/categories?post=7261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/tags?post=7261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}