Planowanie treningu (programowanie) Home Training Plan no equip
- Dzień treningowy 1 (1 wods)
Home Training 1st day 2 rund w minimalnym czasie: 10 Push-Ups 20 sekund Plank 20 Push-Ups 40 sekund Plank 30 Push-Ups 60 sekund Plank 3 minuty Rest 10 Air Squats 10 Crunch 20 Air Squats 20 Crunch 30 Air Squats 30 Crunch 3 minuty Rest - Dzień treningowy 2 (2 wods)
Handstand Practice W minimalnym czasie 20 minuty HandstandHome Training 2nd day 3 rund w minimalnym czasie: 20 Wall Climb 20 Turkish Get-Up 20 Push-Ups - Dzień treningowy 3 (1 wods)
Home Training 3rd day 5 rounds for time of: 40 Air Squats 30 Sit-Ups 20 Push-Ups 30 Leg Raises - Dzień treningowy 4 (1 wods)
Home Training 4th day 4 rund w minimalnym czasie: 20 Burpees 15 V ups 10 Hand Release Push-Up - Dzień treningowy 5 (1 wods)
Home Training 5th day W minimalnym czasie 70 Pistol Squat 50 Push-Ups 30 Sit-Ups 30 Turkish Get-Up 20 Hand Release Push-Up - Dzień treningowy 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 - Dzień treningowy 7 (2 wods)
Home Training 7th day W minimalnym czasie 30 sekund Handstand 20 Push-Ups 30 sekund Handstand 20 Sit-Ups 30 sekund Handstand 20 BurpeesHandstand Practice W minimalnym czasie 20 minuty Handstand - Dzień treningowy 8 (1 wods)
Home Training 8th day 10 rounds for time of: 1 minuty Plank 30 sekund Rest 1 minuty Air Squats 30 sekund Rest - Dzień treningowy 9 (1 wods)
Homework W minimalnym czasie 50 Burpees 100 Push-Ups 150 Sit-Ups 200 Air Squats - Dzień treningowy 10 (2 wods)
Home Training 10th day 6 rounds for time of: 20 Wall Climb 20 Turkish Get-Up 20 Hand Release Push-UpHandstand Practice W minimalnym czasie 20 minuty Handstand - Dzień treningowy 11 (1 wods)
Home Training 11th day 2 rund w minimalnym czasie: 50 Pistol Squat 50 Clapping push-ups 50 Squat Jumps - Dzień treningowy 12 (1 wods)
Home Training 12th day 3 rund w minimalnym czasie: 21-15-9 V ups Burpees Push-Ups - Dzień treningowy 13 (1 wods)
300 Push-up Standards W minimalnym czasie 300 Push-Ups - Dzień treningowy 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
| Trening | Training day |
|---|---|
| Home Training 1st day (GM) 2 rund w minimalnym czasie:
10 Push-Ups
20 sekund Plank
20 Push-Ups
40 sekund Plank
30 Push-Ups
60 sekund Plank
3 minuty Rest
10 Air Squats
10 Crunch
20 Air Squats
20 Crunch
30 Air Squats
30 Crunch
3 minuty Rest | Dzień treningowy 1 |
| Handstand Practice (G) W minimalnym czasie
20 minuty Handstand | Dzień treningowy 2 |
| Home Training 2nd day (G) 3 rund w minimalnym czasie:
20 Wall Climb
20 Turkish Get-Up
20 Push-Ups | Dzień treningowy 2 |
| Home Training 3rd day (G) 5 rounds for time of:
40 Air Squats
30 Sit-Ups
20 Push-Ups
30 Leg Raises | Dzień treningowy 3 |
| Home Training 4th day (G) 4 rund w minimalnym czasie:
20 Burpees
15 V ups
10 Hand Release Push-Up | Dzień treningowy 4 |
| Home Training 5th day (G) W minimalnym czasie
70 Pistol Squat
50 Push-Ups
30 Sit-Ups
30 Turkish Get-Up
20 Hand Release Push-Up | Dzień treningowy 5 |
| Home Training 6th day (G) Complete as many rounds as possible in 14 minutes of:
5 Push-Ups
5 Burpees
5 V ups | Dzień treningowy 6 |
| Home Training 7th day (G) W minimalnym czasie
30 sekund Handstand
20 Push-Ups
30 sekund Handstand
20 Sit-Ups
30 sekund Handstand
20 Burpees | Dzień treningowy 7 |
| Handstand Practice (G) W minimalnym czasie
20 minuty Handstand | Dzień treningowy 7 |
| Home Training 8th day (GM) 10 rounds for time of:
1 minuty Plank
30 sekund Rest
1 minuty Air Squats
30 sekund Rest | Dzień treningowy 8 |
| Homework (G) W minimalnym czasie
50 Burpees
100 Push-Ups
150 Sit-Ups
200 Air Squats | Dzień treningowy 9 |
| Home Training 10th day (G) 6 rounds for time of:
20 Wall Climb
20 Turkish Get-Up
20 Hand Release Push-Up | Dzień treningowy 10 |
| Handstand Practice (G) W minimalnym czasie
20 minuty Handstand | Dzień treningowy 10 |
| Home Training 11th day (G) 2 rund w minimalnym czasie:
50 Pistol Squat
50 Clapping push-ups
50 Squat Jumps | Dzień treningowy 11 |
| Home Training 12th day (G) 3 rund w minimalnym czasie:
21-15-9
V ups
Burpees
Push-Ups | Dzień treningowy 12 |
| 300 Push-up Standards (G) W minimalnym czasie
300 Push-Ups | Dzień treningowy 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 | Dzień treningowy 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.
