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

 

Circuit Training 21.07.2022

WARM UP
3 giri di:

• 20 Jumping Jacks
• 15 Shoulder Taps (Dx+Sx=1)
  
• 10 Affondi Laterali (Dx+Sx=1)

METCON
AMRAP 15' di:

• 1 Pull-Up (+1 rep ogni giro)
• 2 Inverted Burpees (+2 reps)
• 3 V Sit-Ups (+3 reps)
• 4 Push-Ups (+4 reps)
• 5 Air Squats su Medball (+5 reps)

CORE WORK

• 100 Crunches
• 100 Reverse Crunches
• 100 Russian Twists (Dx+Sx=2)

 

Circuit Training 20.07.2022

WARM UP
4 giri di:

• 10 Air Squats
  
• 10 Push-Ups
  
• 10 Russian Twists (Dx+Sx=1)
  

METCON
E2MOM (10 giri - 20' totali):

• 25 Sit-Ups
  
• 20 KB American Swings
  

CORE WORK

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

• Flutter Kicks
  
• Reverse Plank Hold

 

Circuit Training 19.07.2022

WARM UP
3 giri di:

• 30 Jumping Jacks
  
• 20 Crunches
  
• 10 Shoulder Taps
  

STRENGHT

• Back Squats 5x10-8 rec 1'30"
• Front & Rear Lunges 4x8 rec. 1' 
• Leg Curl con manubrio 4x12
  
• Hip Thrusts 5x10 rec. 1'
• Glute Bridges con disco 4x20 rec. 1'30"

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

• Plank Hold
  
• Side Plank Hold (both side)

 

Circuit Training 18.07.2022

WARM UP
3 giri di:

• 6 Jumping Lunges (Dx+Sx=2)
  
• 12 Plank To Push-Ups
  
• 18 Crunches
  

METCON
3 giri di
AMRAP 5':

• 3 Burpees
• 5 DB Floor Presses (per Braccio)
  
• 7 DB Thrusters

1' di pausa tra i giri. Si riprende da dove ci si è fermati.

CORE WORK

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

• Hollow Kicks
• Alt. Leg Raises

 

 

Circuit Training 15.07.2022

WARM UP
3 giri di:

• 10 Rear Lunges
• 15 Crunches
• 20 Mountain Climbers

METCON
6 giri di:
E3MOM (ogni 3'):

• 6 Reverse Burpees
• 10 Alt. DB One Arm Bent Over Rows
• 14 Split Bulgarian Squats (7x gamba)
• 18 Sit-Ups

CORE WORK

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

• Plank Hold
• Cruches Completi

Circuit Training 13.07.2022

WARM UP
3 giri di:

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

STRENGHT

• Banded Back Squats 5x10-8 rec 1'30"
• Rear Lunges 4x8 rec. 1'
  
• Hip Thrusters 5x10 rec. 1'
• Deadlift 5x8 rec. 1'30"

 

Circuit Training 12.07.2022

WARM UP
4 giri di:

• 30 Jumping Jacks
  
• 20 Shoulder Taps
  
• 10 Push-Ups
  

METCON
5 giri (TIME CAP 20') di:

• 10-15-20-25-30 KB/RB American Swings
• 20-30-40-50-60 Sit-Ups
• 30-45-60-75-90 Air Squats

CORE WORK

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

• Plank Hold
  
• Russian Twists

 

Circuit Training 08.07.2022

WARM UP
4 giri di:

• 30" Wall Squat Hold
  
• 30" Plank Hold
• 30" Sprawls

METCON
5 giri (TIME CAP 20') di:

• 3 Burpees
• 6 KB One Arm Push Presses (per braccio)
• 12 Alt. Pistol Squats
  
• 24 Leg raises
  
• 48 Jumping Jacks

CORE WORK

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

• Crunches Completi
• Superman Hold

 

Circuit Training 05.07.2022

WARM UP
3 giri di:

• 10 Plank To Push-Ups
  
• 10 Air Squats
  
• 10 Jumping Jacks
  

METCON
4 giri di:

• 30 Mountain Climbers (Dx+Sx=1)
  
• 30 Crossbody V-Ups (Dx+Sx=1)
• 30 Alt. Rear Lunges
  
• 30 KB SDHP
  

CORE WORK

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

• Russian Twists
  
• Crunches

 

Circuit Training 01.07.2022

WARM UP
TABATA (20" ON - 10" OFF x 4 giri):

• Sit-Ups
  
• Mountain Climbers
  

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

• Sprawls
  
• Chair Step-Ups
  
• KB Bent Over Rows
  
• Reverse Burpees
  
• Alt. Leg Raises
  

Si conta il numero totale di ripetizioni nei vari esercizi.


CORE WORK
5 giri di:

• 1' Russian Twists
• 1' Scissor Kicks
  
• 30" Plank Hold