elitelhenice
17. led 2018

17.1. 2018 TABATA WORKOUT

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Upraveno: 17. led 2018

 

 

Dnešní slavnostní den, ve kterém jsme na svět přivítali dalšího a logicky nejmladšího člena Elite Gym Lhenice, je potřeba řádně oslavit. Před tím vám ale trochu protáhnu tělo, abyste po opičce neměli takové velké výčitky svědomí.

Jiřino a hlavně Peťul, gratulujeme!!!!

 

Warm up:

Bike/Row/DU/Jumping Jacks (choose)

 

Tabata 1:

High to low plank

Crab walk

 

Tabata 2:

KTB Sumo deadlift high pull/ KTB Sumo deadlift/ Sumo squats

 

Tabata 3:

Side plank

Push ups

 

Tabata 4:

Jump squats/ Squats

Bandy side steps/ Side steps

 

Tabata 5:

Frog crunch excersise

Triceps ring dips/ with band/ triceps dips on plyobox

 

Tabata 6:

Resistance band shoulder lateral raises

Swimming

 

Tabata 7:

Jumping lunges/DB lunges/ Lunges

Seated banded rows

 

Tabata 8:

Biceps pull ups/ resistance band biceps pull ups/ Jumping pull ups/ Resistance band pull downs

Floor back extensions

 

 

Tabata 1 excercise: Crab walk

 

 

 

Tabata 5 excercise: Frog crunch

 

Tabata 6 excercise: resistance band shoulder lateral rises

 

Tabata 7 Excercise: seated banded rows

 

Tabata 8 Excercise: Floor back extensions

 

 

 

 

Nejnovější příspěvky
  • elitelhenice
    říj 13

    Warm up: Tabata x 2 sets of 10 rounds each of: Single-Arm Plank Alternating Lateral Lunges Side Plank Air Squats Hollow Hold or Rock Plank Shoulder Taps V-Ups Bear Crawl Frog Jumps Wall Climbs Workout: In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Goblet squats (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Goblet squats, Partner A will perform 20 Box jump overs, and Partner B will run 400 meters – and so on for 30 minutes. Postworkout: Your choice for abdomen
  • elitelhenice
    říj 10

    Warm up: 3 Rounds of 5 Wall Walks 10 DB Row each arm 15 Push ups Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… Strenghth: Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+ Workout: “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups
  • elitelhenice
    říj 1

    Warm-Up: Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold* Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. Then… Every 8 minutes, for 32 minutes (4 sets) of: 500 Meter Row 3 Snatches 70-75% of 1-RM Snatch 400 Meter Run 3 Snatches 70-75% of 1-RM Snatch