Workout planning (programming) Workout Plan
Want to lose weight fast? Then this training plan is what you need. The main focus of this plan is on cardio workouts and a large number of repetitions. Due to this, the program is highly intensive and allows you to get yourself in shape in the shortest possible time.
The lion's share of the complexes is gymnastic workouts with own weight, which allows you to workout with minimal sports equipment.
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Functional fitness
Performance
8.000 / 10
Training plan list
| № | Workout | Training day |
|---|---|---|
| 1 | Hannibal king (G) For time:
30-29-28-27-26-25-24-23-22-21-20 Push-Ups
10-9-8-7-6-5-5-5-5-5-5 Pull-Ups
20-19-18-17-16-15-14-13-12-11-10 Bar Dips
10-9-8-7-6-5-5-5-5-5-5 Chin-Up | 1 |
| 2 | Workout-plan-1 (G) 3 rounds for time of:
50 meters Walking Lunge
50 One Leg Squats
50 meters Walking Lunge
50 Air Squats | 2 |
| 3 | Workout 3rd day (GM) 3 rounds for time of:
2 minutes Strict Pull-Up
2 minutes Rest
2 minutes Bar Dips
2 minutes Rest
2 minutes Push-Ups
2 minutes Rest | 3 |
| 4 | Workout 4th day (GM) For time:
50 Burpees
1000 meters Run
50 Box Jump
1000 meters Run
50 Jumping Lunges
1000 meters Run | 4 |
| 5 | Workout 5th day (G) Complete as many rounds as possible in 20 minutes of:
3 Kipping Bar Muscle-Up
3 Push-Ups
3 Kipping Pull-Up
3 Bar Dips | 5 |
| 6 | Weighted Pullups (W) For strength:
5-5-5-5-5 Weighted Pull-ups 50-% RM | 6 |
| 7 | WOD-0369158 (G) 3 rounds for time of:
15 Pistol Squat
10 Knees to Elbows
15 Pistol Squat
20 Push-Ups | 6 |
| 8 | Workout 7th day (G) Do Every Minute On the Minute through 10 minutes of:
3 Burpees | 7 |
| 9 | Run 3 km (M) For time:
3000 meters Run | 7 |
| 10 | The other Lynn (G) Complete as many rounds as possible in 20 minutes of:
25 Air Squats
20 Push-Ups
12 Box Jump 24-inch
10 Burpees
5 Pull-Ups | 8 |
| 11 | Handstand Walk Practice (G) For time:
20 minutes Handstand Walks | 9 |
| 12 | Workout 9th day (G) Complete as many rounds as possible in 9 minutes of:
10 Bar Dips
10 Pull-Ups | 10 |
| 13 | Workout 10th day-run (M) For time:
100 meters Sprint
2 minutes Rest
100 meters Sprint
2 minutes Rest
100 meters Sprint
2 minutes Rest
100 meters Sprint | 11 |
| 14 | Workout 10th day (G) 3 rounds for time of:
50 Box Jump
100 meters Walking Lunge
50 Air Squats | 11 |
| 15 | Bar-Barian REQUIREMENTS 2K17 (G) For time:
5 Bar Muscle-Up
50 Bar Dips
30 Strict Pull-Up
60 Push-Ups
5 Bar Muscle-Up | 12 |
| 16 | Workout 12th day (GM) 3 rounds for time of:
100 Jump Rope (Single)
20 Knees to Elbows
100 Jump Rope (Single)
20 Crunch
100 Jump Rope (Single)
2 minutes Plank | 13 |
| 17 | Workout 13th day (G) 10 rounds for time of:
5 Pull-Ups
10 Bar Dips
15 Sit-Ups | 14 |
| 18 | Workout 14th day (G) 6 rounds for time of:
40 meters Walking Lunge
20 Air Squats
40 Burpee Box Jump Overs
20 Air Squats | 15 |
Want to lose weight fast? Then this training plan is what you need. The main focus of this plan is on cardio workouts and a large number of repetitions. Due to this, the program is highly intensive and allows you to get yourself in shape in the shortest possible time. The lion's share of the complexes is gymnastic workouts with own weight, which allows you to workout with minimal sports equipment.