Trainingsplan Home Training Plan
- Tag 1 (2 wods)
Handstand Practice auf Zeit 20 minutes HandstandHome Training-001 Complete as many rounds as possible in 10 minutes of: 5 Pull-Ups 10 Push-Ups 15 Kettlebell Push Jerks - Tag 2 (1 wods)
Home Training-002 4 Runden auf Zeit 20 Goblet Squat 20 Walking Lunge 20 Kettlebell Swing - Tag 3 (1 wods)
Angie auf Zeit 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats - Tag 4 (2 wods)
Home Training-003 3 Runden auf Zeit 21-15-9 Overhead Squats 1/1-pood Burpees 1/1-pood Clean and Jerk 1/1-pood Deadlifts 1/1-poodHandstand Walk Practice auf Zeit 20 minutes Handstand Walks - Tag 5 (1 wods)
Home Training-004 5 Runden auf Zeit 10 Kipping Pull-Up 10 Kettlebell Push Jerks 10 Push-Ups - Tag 6 (1 wods)
Home Training-005 10 Runden auf Zeit 10-9-8-7-6-5-4-3-2-1 Kettlebell Goblet Thruster 1/1-pood Burpees - Tag 7 (1 wods)
Home Training-006 auf Zeit 5 Push Press 1-pood 5 Goblet Squat 1-pood 5 Kettlebell Push Jerks 1-pood 5 Double Kettlebell Clean 1-pood - Tag 8 (1 wods)
Home Training-007 10 Runden auf Zeit 10 Kettlebell Sumo Deadlift 1/1-pood 10 Goblet Squat 10 Kettlebell Swing - Tag 9 (2 wods)
Handstand Practice auf Zeit 20 minutes HandstandHome Training-008 3 Runden auf Zeit 20 Wall Climb 100 meters Overhead Walks 1/1-pood 20 Push Press 1/1-pood - Tag 10 (1 wods)
Home Training-009 auf Zeit 50 Pull-Ups 100 Push-Ups 50 Knees to Elbows - Tag 11 (1 wods)
Home Training-011 auf Zeit 100 Overhead Lunge 100 Crunch 100 Push-Ups 100 Goblet Squat - Tag 12 (1 wods)
Home Training-012 auf Zeit 10 Shoulder Press 15 Overhead Squats 20 Push Press 25 Goblet Squat 30 Push Jerks - Tag 13 (1 wods)
Home Training-013 3 Runden auf Zeit 21-15-9 Deadlifts Weighted Pull-ups Push-Ups - Tag 14 (1 wods)
Home Training-014 auf Zeit 20 Weighted Lunges 30 Kipping Pull-Up 20 Weighted Lunges 30 Push-Ups 20 Weighted Lunges 30 Sit-Ups 20 Weighted Lunges
| Angaben über das Training | Training day |
|---|---|
| Handstand Practice (G) auf Zeit
20 minutes Handstand | Tag 1 |
| Home Training-001 (WG) Complete as many rounds as possible in 10 minutes of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Push Jerks | Tag 1 |
| Home Training-002 (WG) 4 Runden auf Zeit
20 Goblet Squat
20 Walking Lunge
20 Kettlebell Swing | Tag 2 |
| Angie (G) auf Zeit
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats | Tag 3 |
| Home Training-003 (WG) 3 Runden auf Zeit
21-15-9
Overhead Squats 1/1-pood
Burpees 1/1-pood
Clean and Jerk 1/1-pood
Deadlifts 1/1-pood | Tag 4 |
| Handstand Walk Practice (G) auf Zeit
20 minutes Handstand Walks | Tag 4 |
| Home Training-004 (WG) 5 Runden auf Zeit
10 Kipping Pull-Up
10 Kettlebell Push Jerks
10 Push-Ups | Tag 5 |
| Home Training-005 (WG) 10 Runden auf Zeit
10-9-8-7-6-5-4-3-2-1
Kettlebell Goblet Thruster 1/1-pood
Burpees | Tag 6 |
| Home Training-006 (W) auf Zeit
5 Push Press 1-pood
5 Goblet Squat 1-pood
5 Kettlebell Push Jerks 1-pood
5 Double Kettlebell Clean 1-pood | Tag 7 |
| Home Training-007 (W) 10 Runden auf Zeit
10 Kettlebell Sumo Deadlift 1/1-pood
10 Goblet Squat
10 Kettlebell Swing | Tag 8 |
| Handstand Practice (G) auf Zeit
20 minutes Handstand | Tag 9 |
| Home Training-008 (WG) 3 Runden auf Zeit
20 Wall Climb
100 meters Overhead Walks 1/1-pood
20 Push Press 1/1-pood | Tag 9 |
| Home Training-009 (G) auf Zeit
50 Pull-Ups
100 Push-Ups
50 Knees to Elbows | Tag 10 |
| Home Training-011 (WG) auf Zeit
100 Overhead Lunge
100 Crunch
100 Push-Ups
100 Goblet Squat | Tag 11 |
| Home Training-012 (W) auf Zeit
10 Shoulder Press
15 Overhead Squats
20 Push Press
25 Goblet Squat
30 Push Jerks | Tag 12 |
| Home Training-013 (WG) 3 Runden auf Zeit
21-15-9
Deadlifts
Weighted Pull-ups
Push-Ups | Tag 13 |
| Home Training-014 (WG) auf Zeit
20 Weighted Lunges
30 Kipping Pull-Up
20 Weighted Lunges
30 Push-Ups
20 Weighted Lunges
30 Sit-Ups
20 Weighted Lunges | Tag 14 |
The training program can be performed in any convenient place - at home, on the street or on vacation. The main advantage is that you need minimum equipment, which in case of its absence you can replace with the improvised items. Also, this program promotes regularity in implementation, because you can workout at a time convenient for you. Training consists of easy-to-do exercises that even a newbie can perform. Kettlebells or balls with sand are usually used as weights in training, but you can replace them with bottles of water, a cat or something else.
