Ejercicios intensos

(STE Program) Strength (1/4)

Intenso Duration 33 minutos

Áreas objetivo: Full Body

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

Añadido por un entrenador personal Nikki Lafever

Etiquetas

Entrenamientos en gimnasio Ejercicios para cuerpo completo Ejercicios con barra de dominadas Ejercicios con barra Ejercicios con máquina de fuerza Ejercicios con mancuernas

Descripción

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

Serie 1: 3 rondas

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 reps

10 segundos

Serie 2: 1 ronda

10 reps

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

10 reps

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 minuto

2 minutos

Serie 3: 3 rondas

30 segundos

30 segundos

Serie 4: 5 rondas

Barbell Deadlifts

Barbell Deadlifts

10 reps

1 minuto 30 segundos

Serie 5: 5 rondas

Cable Lat Pull Down

10 reps

1 minuto 30 segundos

Serie 6: 1 ronda

Overhead Presses

Overhead Presses

10 reps

1 minuto 30 segundos

Serie 7: 1 ronda

Marching in Place w/side arm stretch R

10 segundos

Marching in Place w/side arm stretch L

10 segundos

Sweep Up & Down

10 segundos

Standing Forward Bend

Standing Forward Bend

10 segundos

10 segundos

10 segundos

Outside Runners Lunges R

Outside Runners Lunges R

10 segundos

Outside Runners Lunges L

Outside Runners Lunges L

10 segundos

Pretzel R

10 segundos

Pretzel L

10 segundos

10 segundos

Downward Facing Dog

Downward Facing Dog

10 segundos

Standing Chest Stretch

Standing Chest Stretch

10 segundos

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Quickdraw Adjustable Dumbbells

Elección Principal para este Entrenamiento

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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