lunedì 31 maggio 2021

Circuit Training 31.05.2021

STRENGHT

  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Barbell Pull-Over  4x8 rec. 1'
  • Inclined Bench Curl 4x10 rec. 1'
  • Concentrato 4x8 rec. 1'

 

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Sit-Ups
  • Plank Hold

 


 

venerdì 28 maggio 2021

Circuit Training 28.05.2021

STRENGHT

  • Shoulder Press 5x8 rec. 1'30"
  • Alzate Laterali 5x8 rec. 1'15"
  • Alzate a 90° 4x8 rec. 1'
  • Barbell Curl 4x8 rec. 1'30"
  • Dumbbell Curl 4x8 rec. 1'15"
  • French Press  4x8 rec. 1'30"
  • Dumbbell Rear Kicks 4x8 rec. 1'

 

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • V Sit-Ups
  • Plank Hold

 

giovedì 27 maggio 2021

Circuit Training 27.05.2021

STRENGHT

  • Strict Chin-Ups 5x5 rec. 1'30"
  • Lat Pulldown 5x8 rec. 1'15"
  • KB Bent Over Row 5x8 rec. 1'
  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Dumbbell Press  4x8 rec. 1'

 

CORE WORK
6 giri di:

  • 30" Toes To Bars
  • 30" Crunches
  • 30" Plank Hold

 

mercoledì 26 maggio 2021

Circuit Training 26.05.2021

WARM UP
3 giri di:

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


METCON
10 giri di (TIME CAP 25'):

  • 5 HR Push-Ups
  • 10 V Sit-Ups
  • 15 KB American Swings
  • 20 Bench Step-Ups


CORE WORK
6 giri di:

  • 30" Crunches
  • 30" Scissor Kicks
  • 30" Plank Hold

 

domenica 23 maggio 2021

sabato 22 maggio 2021

Circuit Training 22.05.2021

WARM UP
4 giri di:

  • 5 Burpees
  • 10 Push-Ups
  • 15 Air Squats

METCON
6 giri di (TIME CAP 18'):
  • 5 KB One Arm Floor Presses (per braccio)
  • 10 KB Z Presses a 2 braccia
  • 15 KB Goblet Squats
  • 20 V Sit-Ups

CORE WORK
"ANNIE AT HOME"
50-40-30-20-10 ripetizioni di:
  • Jumping Jacks
  • Sit-Ups

 

venerdì 21 maggio 2021

Circuit Training 21.05.2021

WARM UP
3 giri di:

  • 25 Jumping Jacks
  • 15 V Sit-ups
  • 5 Inchworms

METCON
AMRAP 16' di:
LADDER 2-4-6-8...
  • KB Alt. Snatches (Dx+Sx=2)
  • Russian Twists (Dx+Sx=1)
  • Bench Pistol Squats (Dx+Sx=2)

CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Reverse Crunches
  • 30" Mountain Climbers

 


 

giovedì 20 maggio 2021

Circuit Training 20.05.2021

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

  • Sit-Ups
  • Mountain Climbers

METCON
5 giri (40" lavoro - 20" pausa) di:
  • 25 Chair Step-Ups
  • 20 Alt. Jumping Lunges
  • 15 V Sit-Ups
  • 10 Reverse Burpees

CORE WORK
5 giri di:
  • 1' Russian Twists
  • 1' Scissors Kicks
  • 30" Plank Hold

mercoledì 19 maggio 2021

Circuit Training 19.05.2021

STRENGHT
  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Barbell Pullover  4x8 rec. 1'
  • Barbell Curl 4x8 rec. 1'15"
  • Concentrato con manubrio 4x8 rec. 1'
  • French Press 4x8 rec. 1'15" 
  • Manubrio dietro nuca 4x8 rec. 1'15"

 

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • V Sit-Ups
  • Plank Hold

 

martedì 18 maggio 2021

Circuit Training 18.05.2021

WARM UP
3 giri di:

  • 10 Alt. Lunges
  • 15 Russian Twists
  • 20 Shoulder Taps

METCON
E2MOM 20' (5 giri totali):
  • # 1:
    • 45 Jumping Jacks
    • 30 Flutter Kicks
    • 15 KB American Swings
  • # 2:
    • 30 KB Thrusters
    • 20 Sit-Ups
    • 10 Push-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • V Sit-Ups
  • Penguins

 

lunedì 17 maggio 2021

Circuit Training 17.05.2021

WARM UP
3 giri di:

  • 10 Mountain Climbers
  • 10 Alt. Leg Raises
  • 10 One Leg Glute Bridges


METCON
8 giri di (TIME CAP 25'):

  • 20 Reverse Sit-Ups
  • 15 Bench Dips
  • 10 KB One Arm Bent Over Row (per braccio)
  • 5 Burpees


CORE WORK
3 giri di:

  • 1' Plank Hold
  • 1' Reverse Plank Hold
  • 1' Russian Twists

 

sabato 15 maggio 2021

Circuit Training 15.05.2021

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

  • Rubber Band High Pulls
  • Rubber Band Thrusters
  • Rubber Band Hammer Curls
  • Chair Step-Ups
  • Sit-Ups

CORE WORK
5 giri di:
  • 1' Crunches
  • 1' Leg Raises
  • 1' Plank Hold

 

venerdì 14 maggio 2021

giovedì 13 maggio 2021

Circuit Training 13.05.2021

WARM UP
3 giri di:

  • 5 Sprawls
  • 10 Sit-Ups
  • 20 Clapping Jacks

METCON
  • 50 Chair Step-Ups
  • 50 Push-Ups
  • 50 KB One Arm Russian Swings (per braccio)
  • 50 Jumping Lunges (Dx+Sx=1)
  • 50 Chair Dips
  • 50 KB One Arm Bent Over Row (per braccio)

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Plank Hold
  • Flutter Kicks

 

mercoledì 12 maggio 2021

Circuit Training 12.05.2021

WARM UP
3 giri di:

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

STRENGHT
  • Deadlift 5x8 rec. 1'30"
  • Bench Barbell Row 5x8 rec. 1'15"
  • Dumbell Bent Over Row  4x8 rec. 1'
  • Military Press 5x8 rec. 1'15"
  • Front Raises with Plate 5x8 rec. 1'15" 

 

martedì 11 maggio 2021

Circuit Training 11.05.2021

WARM UP
3 giri di:

  • 10 Shoulder Taps
  • 20 Russian Twists
  • 30 Lateral Hops

METCON

EMOM 20' (5 giri totali):
  • Minuto 1: 10 KB One Arm Thrusters (5 per braccio)
  • Minuto 2: 15 Push-Ups HR
  • Minuto 3: 20 KB One Arm Russian Swings (10 per braccio)
  • Minuto 4: 25 Sit-Ups

CORE WORK
TABATA (20" lavoro - 10" pausa x 8 giri)
  • Hollow Hold
  • Crunches

 

lunedì 10 maggio 2021

Circuit Training 10.05.2021

WARM UP
3 giri di:

  • 30" Jumping Jacks
  • 30" Squat Hold
  • 30" Lateral Plank (30" per lato)

METCON
AMRAP 12' di:
  • 10 KB One Arm Thrusters (5 per braccio)
  • 10 Sprawls
  • 15 Sit-Ups
 
CORE WORK
4 giri di:
  • 1' Crunches
  • 1' Alt Leg Raises
  • 1' Plank Hold

 

domenica 9 maggio 2021

Circuit Training 09.05.2021

WARM UP
3 giri di:

  • 20 Clapping Jacks
  • 15 Sit-Ups
  • 10 Push-Ups

STRENGHT
  • Bench Press 5x8 rec. 1'30"
  • Inclined Bench Press 5x8 rec. 1'15"
  • Barbell Pullover  4x8 rec. 1'
  • Barbell Curl 5x8 rec. 1'15"
  • French Press 5x8 rec. 1'15"
 

sabato 8 maggio 2021

Circuit Training 08.05.2021

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

  • Air Squats
  • Mountain Climbers Incrociati

METCON
AMRAP 20' di:
LADDER 1-2-3-4-.....
  • Push-Ups
  • Sit-Ups
  • Affondi Alternati (Dx+Sx=1)

CORE WORK
5 giri di:
  • 45" Hollow Kicks
  • 45" Jumping Jacks

 

venerdì 7 maggio 2021

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

 

giovedì 6 maggio 2021

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

 

mercoledì 5 maggio 2021

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 

 

martedì 4 maggio 2021

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

 


 

lunedì 3 maggio 2021

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

 

sabato 1 maggio 2021

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)