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.
Training plan list
| № | Workout | Training day | Modality | |
|---|---|---|---|---|
| 1 | Hannibal king 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 | Day 1 | G | |
| 2 | Workout-plan-1 3 rounds for time of: 50 meters Walking Lunge 50 One Leg Squats 50 meters Walking Lunge 50 Air Squats | Day 8 | G | |
| 3 | Workout 3rd day 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 | Day 3 | GM | |
| 4 | Workout 4th day For time: 50 Burpees 1000 meters Run 50 Box Jump 1000 meters Run 50 Jumping Lunges 1000 meters Run | Day 4 | GM | |
| 5 | Workout 5th day 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 | Day 5 | G | |
| 6 | Weighted Pullups For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM | Day 6 | W | |
| 7 | WOD-0369158 3 rounds for time of: 15 Pistol Squat 10 Knees to Elbows 15 Pistol Squat 20 Push-Ups | Day 6 | G | |
| 8 | Workout 7th day Do Every Minute On the Minute through 10 minutes of: 3 Burpees | Day 7 | G | |
| 9 | Run 3 km For time: 3000 meters Run | Day 7 | M | |
| 10 | The other Lynn 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 | Day 15 | G | |
| 11 | Handstand Walk Practice For time: 20 minutes Handstand Walks | Day 9 | G | |
| 12 | Workout 9th day Complete as many rounds as possible in 9 minutes of: 10 Bar Dips 10 Pull-Ups | Day 10 | G | |
| 13 | Workout 10th day-run For time: 100 meters Sprint 2 minutes Rest 100 meters Sprint 2 minutes Rest 100 meters Sprint 2 minutes Rest 100 meters Sprint | Day 11 | M | |
| 14 | Workout 10th day 3 rounds for time of: 50 Box Jump 100 meters Walking Lunge 50 Air Squats | Day 11 | G | |
| 15 | Bar-Barian REQUIREMENTS 2K17 For time: 5 Bar Muscle-Up 50 Bar Dips 30 Strict Pull-Up 60 Push-Ups 5 Bar Muscle-Up | Day 12 | G | |
| 16 | Workout 12th day 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 | Day 13 | GM | |
| 17 | Workout 13th day 10 rounds for time of: 5 Pull-Ups 10 Bar Dips 15 Sit-Ups | Day 14 | G | |
| 18 | Workout 14th day 6 rounds for time of: 40 meters Walking Lunge 20 Air Squats 40 Burpee Box Jump Overs 20 Air Squats | Day 2 | G |
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.