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 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 13.06.2022

WARM UP
3 giri di:

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

STRENGHT

• Back Squats 5x10-8 rec 1'30"
• Hip Thrusters 5x10 Rec. 1'
• Deadlift 5x8 rec. 1'30"

 

Circuit Training 25.08.2021

STRENGHT

• Bench Press 10-8-6-8-10 rec. 1'30"
  
• Inclined Bench Press 5x8 rec. 1'15"
• Dumbbell Inclined Bench Flies 4x8 rec. 1'
• Barbell Curl SUPERSET French Press 5x8 rec. 1'

 

CORE WORK

5 giri di:

• 10 Toes To Bars
• 1' Crunches
• 1' Reverse Crunches

 

Circuit Training 17.08.2021

WARM UP
3 giri di:

• 100 mt. Shuffle Run

METCON

• 5K Run

CORE WORK

4 giri (45" ON - 15" OFF) di:

• Hollow Hold
• Hollow Kicks

Circuit Training 09.08.2021

WARM UP
3 giri di:

• 30 Double Unders
  
• 20 Russian Twists
• 10 Plank To Push-Ups

METCON

• 5K Run

 

Circuit Training 05.08.2021

WARM UP
3 giri di:

• 30 Lateral Hops
  
• 20 Jumping Jacks
• 10 Walking Lunges

METCON

• 5K Run

 

Circuit Training 22.07.2021

WARM UP
3 giri:

• 15 Mountain Climbers
  
• 15 Russian Twists
  
• 15 Air Squats
  

STRENGHT

• Back Squats 4x8 SUPERSET DB Bench Press 4x8 rec. 1'30"
  
• Alt. DB Push Press 4x8 SUPERSET Bulgarian Split Squats 4x8 rec. 1'15"

CORE WORK

3 giri di:

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

 

Circuit Training 01.07.2021

WARM UP
3 giri:

• 15 Mountain Climbers
  
• 15 Russian Twists
  
• 15 Air Squats
  

 

STRENGHT

• Back Squats 5x8 rec. 1'30"
  
• Walking Lunges 5x8 rec. 1'15"
• Leg Extension  4x8 rec. 1'
• Leg Curl 4x8 rec. 1'
  
• Calf Raises 4x10 rec. 1'

 

CORE WORK

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

• Crunches
• Reverse Crunches

 

Circuit Training 29.06.2021

WARM UP
4 giri di:

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

 

STRENGHT

• Bench Press 5x8 rec. 1'30"
  
• Dumbbell Inclined Bench Flies 5x8 rec. 1'15"
• Dumbbell Bench Press  4x8 rec. 1'
• Dumbbell Hammer Curl 4x8 rec. 1'
  
• Barbell Curls 4x10 rec. 1'

 

CORE WORK

5 giri di:

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

Circuit Training 22.06.2021

STRENGHT

• Bench Press 5x8 rec. 1'30"
  
• Inclined Bench Press 5x8 rec. 1'15"
• Dumbbell Inclined Bench Flies  4x8 rec. 1'
• Barbell Curl 4x8 rec. 1'
  
• Inclined Bench Curls 4x10 rec. 1'

 

CORE WORK

5 giri di:

• 10 Toes To Bars
• 1' Crunches
• 1' Reverse Crunches

 

Circuit Training 18.06.2021

STRENGHT

• Deadlift 5x10-8-6-4-4 rec. 1'30"
  
• Barbell Row 5x8 rec. 1'15"
• Dumbbell Bent Over Row  4x8 rec. 1'
• Shoulder Press 5x10-8 rec. 1'
  
• Lateral Raises 4x8 rec. 1'

 

 

Circuit Training 15.06.2021

STRENGHT

• Bench Press 5x8 rec. 1'30"
  
• Inclined Bench Press 5x4-8 rec. 1'15"
• Dumbbell Pull-Over  4x8 rec. 1'
• Barbell Curl 4x8 rec. 1'
  
• Inclined Bench Curl 4x10 rec. 1'
• French Press 4x8 rec. 1'
• Diamond Push Ups 4x8 rec. 1'

 

 

Circuit Training 03.06.2021

WARM UP 

• Toes To Bars 6x10 rec. 1'
  

STRENGHT

• Power Snatches 5x5
  
• Back Squats 5x6

 

CORE WORK

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

• Crunches
  
• Plank Hold
• Leg Raises
• Penguins

 

Circuit Training 01.06.2021

STRENGHT

• Strict Chin-Ups 5x5 rec. 1'30"
• Lat Machine 5x8 rec. 1'15"
• Cable Pulldown 5x8 rec. 1'
• Shoulder Press 5x8 rec. 1'30"
  
• Lateral Raises 4x8 rec. 1'15"
• Dumbbell 90° Raises 4x8 rec. 1'  
• French Press 5x8 rec. 1'30"
• Cable Push-Down 4x8 rec. 1'15"

 

CORE WORK
5 giri di:

• 1' Crunches
• 1' Leg Raises
  
• 1' Plank Hold

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

 

 

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

 

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

 

Circuit Training 23.05.2021

METCON

• 7K Run
  

 

CORE WORK

5 giri di:

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

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