Intense Workout

(STE Program) Strength (1/4)

Intens Duration 33 minuten

Doelgebieden: Full Body

Uitrusting: Pull Up Bar, Barbell, Strength Machine, Dumbbells, Exercise Mat

Toegevoegd door Personal Trainer Nikki Lafever

Tags

Volledige Gym Workouts Volledige Lichaam Workouts Pull Up Bar Workouts Barbell Workouts Krachtapparatuur Workouts Dumbbell Workouts

Beschrijving

Find your 1RM = 1) Multiple the number of repetitions you can perform on an exercise to failure by 2.5, for example, a load you can lift 10 around 2) Subtract that number from 100 to determine the percentage of your 1RM 3) Divide the above number by 100 to get a decimal value 4) Divide the weight you lifted by the decimal value to get your estimated 1RM (Weight x Reps x 0.0333) + Weight Example 1: 250lb squat for 10 reps (250 x 10 x 0.0333) + 250 = 333 1RM

Exercises

Set 1: 3 rondes

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

10 herhalingen

10 seconden

Set 2: 1 ronde

10 herhalingen

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

10 herhalingen

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minuut

2 minuten

Set 3: 3 rondes

30 seconden

30 seconden

Set 4: 5 rondes

Barbell Deadlifts

Barbell Deadlifts

10 herhalingen

1 min 30 sec

Set 5: 5 rondes

Cable Lat Pull Down

10 herhalingen

1 min 30 sec

Set 6: 1 ronde

Overhead Presses

Overhead Presses

10 herhalingen

1 min 30 sec

Set 7: 1 ronde

Marching in Place w/side arm stretch R

10 seconden

Marching in Place w/side arm stretch L

10 seconden

Sweep Up & Down

10 seconden

Standing Forward Bend

Standing Forward Bend

10 seconden

10 seconden

10 seconden

Outside Runners Lunges R

Outside Runners Lunges R

10 seconden

Outside Runners Lunges L

Outside Runners Lunges L

10 seconden

Pretzel R

10 seconden

Pretzel L

10 seconden

10 seconden

Downward Facing Dog

Downward Facing Dog

10 seconden

Standing Chest Stretch

Standing Chest Stretch

10 seconden

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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