Circuit Training 04.08.2022

WARM UP
5 giri di:

• 30" Jumping Jacks
• 30" Plank Hold

METCON
4 giri (40" lavoro - 20" pausa) di:

• Alt. KB One Arm Russian Swings
  
• Chair Dips
• V Sit-Ups
• Jumping Lunges
  

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Crunches
  
• Mountain Climbers

 

 

Circuit Training 02.08.2022

WARM UP
3 giri di:

• 10 Air Thrusters
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Shoulder Taps
  

METCON
AMRAP 18'
LADDER 3-6-9-12-15-..... ripetizioni di:

• KB SDHP
  
• V Sit-Ups
  
• Push-Ups HR
  
• KB Arm Curls
  

 

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Hollow Hold
  
• Crunches

 

 

Circuit Training 28.07.2022

WARM UP
3 giri:

• 5 Squat Jumps
  
• 10 Push-Ups
• 15 Sit-Ups
  

METCON
EMOM 16' di:

• Minuti DISPARI: 5 KB Goblet Squats + 6 Burpees
• Minuti PARI: 5 KB Push Presses + 6 Affondi Posteriori (Dx+Sx=1)
  

CORE WORK
4 giri di:

• 6 V Sit-Ups
  
• 12 Russian Twists (Dx+Sx=1)
• 18 Crunches

 

Circuit Training 27.07.2022

WARM UP
4 giri di:

• 30" Wall Squat Hold
  
• 30" Pinguini
• 30" Sprawls

METCON
4 giri (TIME CAP 16') di:

• 5 Front Squats
• 10 KB SDHP
• 15 Sit-Ups
• 20 Banded Glute Bridges con sovraccarico

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Plank Hold
  
• Russian Twists
  

 

Circuit Training 26.07.2022

WARM UP
3 giri di:

• 20 Plank Jacks
  
• 15 Mountain Climbers (Dx+Sx=1)
  
• 10 Sit-Ups
  

METCON
20-16-12-8-4 ripetizioni di (TIME CAP 20'):

• Hollow Kikcs
  
• Push-Ups HR
  
• KB Renegade Rows (per braccio)
  
• KB Chair Step-Ups
  

CORE WORK

4 giri di:

• 45" Plank Hold
  
• 45" Russian Twists
  
• 45" Air Squats
  

Circuit Training 25.07.2022

WARM UP
3 giri di:

• 20 Mountain Climbers (Dx+Sx=1)
  
• 15 Superman
  
• 10 Alt. Leg Raises
  

METCON

• 50 Russian Twists (Dx+Sx=1)
  
• 6 giri di:
  
  • 20 Jumping Lunges (Dx+Sx=1)
    
  • 15 V Sit-Ups
    
  • 10 Plank To Push-Ups
    
• 50 Russian Twists (Dx+Sx=1)

CORE WORK

TABATA (20" lavoro - 10" pausa x 8 giri)

• Sit-Ups
  
• Pinguini

 

 

Circuit Training 22.07.2022

WARM UP
3 giri di:

• 15 Jumping Jacks
  
• 15 Scissor Kicks
  
• 15 Shoulder Taps
  

METCON
AMRAP 16' di:

• 10 Jumping Lunges (Dx+Sx=1)
  
• 15 Wall Ball Shots (OUTDOOR) / Sit-Ups A Gambe Tese (ONLINE)
  
• 20 Sit-Ups A Gambe Tese (OUTDOOR) / KB SDHP (ONLINE)
  
• 25 Mountain Climbers (Dx+Sx=1)

CORE WORK

40-30-20-10 ripetizioni di:

• Star V-Ups
  
• Crunches