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Trainingsplan Home Training Plan no equip

  • Tag 1 (1 wods)
    Home Training 1st day
    2 Runden auf Zeit 10 Push-Ups 20 sec Plank 20 Push-Ups 40 sec Plank 30 Push-Ups 60 sec Plank 3 minutes Rest 10 Air Squats 10 Crunch 20 Air Squats 20 Crunch 30 Air Squats 30 Crunch 3 minutes Rest
  • Tag 2 (2 wods)
    Handstand Practice
    auf Zeit 20 minutes Handstand
    Home Training 2nd day
    3 Runden auf Zeit 20 Wall Climb 20 Turkish Get-Up 20 Push-Ups
  • Tag 3 (1 wods)
    Home Training 3rd day
    5 Runden auf Zeit 40 Air Squats 30 Sit-Ups 20 Push-Ups 30 Leg Raises
  • Tag 4 (1 wods)
    Home Training 4th day
    4 Runden auf Zeit 20 Burpees 15 V ups 10 Hand Release Push-Up
  • Tag 5 (1 wods)
    Home Training 5th day
    auf Zeit 70 Pistol Squat 50 Push-Ups 30 Sit-Ups 30 Turkish Get-Up 20 Hand Release Push-Up
  • Tag 6 (1 wods)
    Home Training 6th day
    Complete as many rounds as possible in 14 minutes of: 5 Push-Ups 5 Burpees 5 V ups
  • Tag 7 (2 wods)
    Home Training 7th day
    auf Zeit 30 sec Handstand 20 Push-Ups 30 sec Handstand 20 Sit-Ups 30 sec Handstand 20 Burpees
    Handstand Practice
    auf Zeit 20 minutes Handstand
  • Tag 8 (1 wods)
    Home Training 8th day
    10 Runden auf Zeit 1 minutes Plank 30 sec Rest 1 minutes Air Squats 30 sec Rest
  • Tag 9 (1 wods)
    Homework
    auf Zeit 50 Burpees 100 Push-Ups 150 Sit-Ups 200 Air Squats
  • Tag 10 (2 wods)
    Home Training 10th day
    6 Runden auf Zeit 20 Wall Climb 20 Turkish Get-Up 20 Hand Release Push-Up
    Handstand Practice
    auf Zeit 20 minutes Handstand
  • Tag 11 (1 wods)
    Home Training 11th day
    2 Runden auf Zeit 50 Pistol Squat 50 Clapping push-ups 50 Squat Jumps
  • Tag 12 (1 wods)
    Home Training 12th day
    3 Runden auf Zeit 21-15-9 V ups Burpees Push-Ups
  • Tag 13 (1 wods)
    300 Push-up Standards
    auf Zeit 300 Push-Ups
  • Tag 14 (1 wods)
    Home Training 14th day
    Complete as many rounds as possible in 15 minutes of: 7 Air Squats 5 Leg Raises 3 Wall Climb
Angaben über das TrainingTraining day
Home Training 1st day (GM)
2 Runden auf Zeit 10 Push-Ups 20 sec Plank 20 Push-Ups 40 sec Plank 30 Push-Ups 60 sec Plank 3 minutes Rest 10 Air Squats 10 Crunch 20 Air Squats 20 Crunch 30 Air Squats 30 Crunch 3 minutes Rest
Tag 1
Handstand Practice (G)
auf Zeit 20 minutes Handstand
Tag 2
Home Training 2nd day (G)
3 Runden auf Zeit 20 Wall Climb 20 Turkish Get-Up 20 Push-Ups
Tag 2
Home Training 3rd day (G)
5 Runden auf Zeit 40 Air Squats 30 Sit-Ups 20 Push-Ups 30 Leg Raises
Tag 3
Home Training 4th day (G)
4 Runden auf Zeit 20 Burpees 15 V ups 10 Hand Release Push-Up
Tag 4
Home Training 5th day (G)
auf Zeit 70 Pistol Squat 50 Push-Ups 30 Sit-Ups 30 Turkish Get-Up 20 Hand Release Push-Up
Tag 5
Home Training 6th day (G)
Complete as many rounds as possible in 14 minutes of: 5 Push-Ups 5 Burpees 5 V ups
Tag 6
Home Training 7th day (G)
auf Zeit 30 sec Handstand 20 Push-Ups 30 sec Handstand 20 Sit-Ups 30 sec Handstand 20 Burpees
Tag 7
Handstand Practice (G)
auf Zeit 20 minutes Handstand
Tag 7
Home Training 8th day (GM)
10 Runden auf Zeit 1 minutes Plank 30 sec Rest 1 minutes Air Squats 30 sec Rest
Tag 8
Homework (G)
auf Zeit 50 Burpees 100 Push-Ups 150 Sit-Ups 200 Air Squats
Tag 9
Home Training 10th day (G)
6 Runden auf Zeit 20 Wall Climb 20 Turkish Get-Up 20 Hand Release Push-Up
Tag 10
Handstand Practice (G)
auf Zeit 20 minutes Handstand
Tag 10
Home Training 11th day (G)
2 Runden auf Zeit 50 Pistol Squat 50 Clapping push-ups 50 Squat Jumps
Tag 11
Home Training 12th day (G)
3 Runden auf Zeit 21-15-9 V ups Burpees Push-Ups
Tag 12
300 Push-up Standards (G)
auf Zeit 300 Push-Ups
Tag 13
Home Training 14th day (G)
Complete as many rounds as possible in 15 minutes of: 7 Air Squats 5 Leg Raises 3 Wall Climb
Tag 14

The training program is ideal for beginners. Most of the plan consists of gymnastic workouts with own weight and does not require additional items to perform. The exercises themselves are very simple and probably you have been familiar with them for a long time, so it is not necessary to have special knowledge to workout on this plan. With this program, you do not need to be in the gym when training, you can perform training in any convenient place.

Autor: 

wodcatbot

9.000 / 10

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