Circuit Training 07.05.2021

WARM UP
2 giri di:

• 20 Affondi Alternati
• 20 Reverse Sit-Ups
• 20 Glute Bridges

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

• KB Goblet Squats
  
• V Sit-Ups
  
• KB SDHP
  
• Push-Ups
• Jumping Jacks
  

CORE WORK

3 giri di:

• 1' Russian Twists
  
• 1' Flutter Kicks
  
• 1' Superman

 

Circuit Training 06.05.2021

WARM UP
3 giri di:

• 10 Jump Squats
  
• 10 Sit-Ups
  
• 10 Shoulder Taps
  

 

METCON
5 giri di (TIME CAP 15'):

• 5 Roll-Ups
• 10 KB One Arm Russian Swings (per braccio)
• 15 Leg Raises Over KB
  
• 20 Affondi posteriori Alternati
  

 

CORE WORK
4 giri di:

• 30" Plank Hold
  
• 30" Superman Hold
  
• 30" Standing Jumps

 

Circuit Training 05.05.2021

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Flutter Kicks
  
• 10 Push-Ups
  

STRENGHT

• Inclined Bench Press 5x8 SUPERSET Hang Power Clean 5x6
• Bench Press 4x8 SUPERSET Push Press 4x6
  
• French Press 4x6 SUPERSET Barbell Curl 4x6

 

CORE WORK

5 giri di:

• 1' Crunches
  
• 1' Reverse Crunches
• 1' Plank Hold 

 

Circuit Training 04.05.2021

WARM UP
3 giri di:

• 30 Lateral Hops
  
• 20 Leg Raises
  
• 10 Push-Ups
  

METCON
AMRAP 16' di:

• 10 KB Alt. One Arm Clean & Press
  
• 20 Alt. Jumping Lunges
• 30 Alt. Leg V-Ups
  

 

CORE WORK

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

• Hollow Hold
  
• Crunches Completi

 

 

Circuit Training 03.05.2021

WARM UP
3 giri di:

• 20 Jumping Jacks
  
• 15 Scissor Kicks
  
• 10 DD Squats
  

METCON
AMRAP 18' di:

• 5 Burpees
• 10 Push-Ups
  
• 15 V Sit-Up
• 20 Affondi Alternati
• 25 Double Unders
  

CORE WORK

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

• Crunches Completi
  
• Penguins

 

Circuit Training 01.05.2021

WARM UP
3 giri di:

• 30 Jumping Jacks
• 30 Flutter Kicks
  
• 30 Air Squats

METCON
EMOM 18' (6 giri totali):

• Minuto 1:
  • 10 Push-Ups
  • 20 Affondi alternati
    
• Minuto 2:
  • 15 Chair Step-Ups
    
  • 15 Mountain Climbers (Dx+Sx=1)
    
• Minuto 3:
  • 5 Burpees
    
  • 25 Sit-Ups
    

CORE WORK

• 50 Hollow Kicks
  
• 50 Russian Twists (Dx+Sx=1)

 

Circuit Training 30.04.2021

WARM UP
3 giri di:

• 10 Superman
  
• 10 Russian Twists (Dx+Sx=1)
  
• 10 Sprawls
  

METCON
AMRAP 15' di:

• 5 Jumping Lunges (Dx+Sx=1)
  
• 10 Push-Ups
• 15 V Sit-Ups
  

CORE WORK

3 giri di:

• AMRAP 2' di:
  • 10 Sit-Ups
  • 10 Leg Raises
• 1' Riposo