elitelhenice
24. led 2018

24.1. 2018 TABATA WORKOUT

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A opět je tu středa a s ní, vámi oblíbené intervaly!! Dnes si to hodíte společně se začátečníky a půjdete jim příkladem nejen počtem opakování, ale i nesenou hmotností :-D Hezky si to užijte a makejte i za mně!! p.s. připravte si nářadí tak, abyste dodrželi předepsané pauzy.

 

Tabata 1 (Warm up):

Bicycle crunches

Jumping Jacks

Ring pull ups

Burpees

 

Rest 30s

 

Tabata 2:

Sandbag SDHP/ Barbell SDHP (40Kg/25Kg)

Slam balls

 

Rest 30s

 

Tabata 3:

Russian twists

Sumo squats/ Squat jumps/ Sandbag squat jumps

 

Rest 30s

 

Tabata 4:

First 4 rounds

Lunges/ Jumping lunges

Second four rounds

Mountain climbers/ Knees to elbows

 

Rest 30s

 

Tabata 5:

Burpees/ Manmakers (5-10Kg/2Kg)

 

Rest 1min.

 

Tabata 6:

Ring pull ups/ Ring rows

 

Rest 30s

 

Tabata 7:

DB Standing triceps extensions (20-30Kg/ 7,5-10Kg/ 2-5Kg)

Direct punches sprint

 

Rest 30s

 

Interval 8:

3 Rounds of

120 seconds AMAP (rest 30s between intervals)

Jumping Jacks/ Singles

 

 

 

 

 

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