Znam za tjedne odmora, radim ih svakih 4-6 tjedana...ili i ranije kad mi se tijelo osjeti potrošenim, kad sam umoran ili kad mi se ne da.
Pravilno se hranim već 5 godina.
Problem je u nečem drugom.
Ne može mi se tijelo naviknuti na treninge jer je to profesionalno napravljen program vježbanja u kojem mijenjaš aktivnost svakih par mintua.
Monday
[Cardio I)
Low grade: Jog 2 min / Run 6 min / Jog 2 min
(Strength I)
Dumbbell Bench Press (20 reps)
Dumbbell Flys (20 reps)
Bar Dips (30 reps)
(Repeat Strength Training Circuit #1, 2 more times)
(Cardio II HIIT Training)
Medium grade: Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
(Strength II)
Dumbbell Bench Press (20 reps)
Dumbbell Incline Bench Press (20 reps)
Tricep Extensions (20 reps)
(Repeat Strength Training Circuit #2, 2 more times)
(Cardio III)
High grade: Jog 2 min / Run 6 min / Jump Rope 2 min
(Core)
V-Ups (20 reps)
Bicycle Crunches (20 reps)
Twisting Plank (20 reps)
Tuesday Workout Routine = 3-2-1 Lower Body Workout
(Cardio I)
Jog 10 min
(Strength I)
Forward Lunge with Dumbbell Bicep Curl (20 reps)
Squat Thrust (20 reps)
Squat Press aka Push Press (20 reps)
(Repeat Strength Training Circuit 2 more times)
(Cardio II)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
(Strength II)
Walking Lunge with Dumbbell Bicep Curl (20 reps)
Squat Thrust (20 reps)
Squat Press (20 reps)
(Repeat Strength Training Circuit #2, 2 more times)
(Cardio III)
Jog 2 min / Run 6 min / Jump Rope 2 min
(Core)
Ab Crunches (20 reps)
Bosu Ball Knee Tucks (20 reps
Forearm Planks (hold 30 secs, 3 times)
Wednesday Workout Routine = 3-2-1 Back Workout
(Cardio I)
Stationary bicylce 10 min
(Strength I)
Dumbbell Rows (20 reps)
Bent Over Dumbbell Flys (20 reps)
Dumbbell Lateral Raises (20 reps)
(Repeat Strength Training Circuit #1, 2 more times)
(Cardio II)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
(Strength II)
Dumbbell Rows (20 reps)
Bent Over Dumbbell Flys (20 reps)
Dumbbell Lateral Raises (20 reps)
(Repeat Strength Training Circuit #2. 2 more times)
(Cardio III)
Jog 10 min
(Core)
V-Ups (20 reps)
Bicycle Crunches (20 reps)
Twisting Plank (20 reps)
Thursday Workout Routine = 3-2-1 Upper Body Workout
(Cardio I)
On a steep grade: Jog 2 min / Run 6 min / Jog 2 min
(Strength I)
Dumbbell Bench Press (20 reps)
Dumbbell Incline Bench Press (20 reps)
Bar Dips (20 reps)
(Repeat Strength Training Circuit #1, 2 more times)
(Cardio II HIIT Training)
On a steep grade: Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
(Strength II)
Dumbbell Bench Press (20 reps)
Dumbbell Incline Bench Press (20 reps)
Tricep Extensions (20 reps)
(Repeat Strength Training Circuit #2, 2 more times)
(Cardio III)
On a steep grade: Jog 2 min / Run 6 min / Jog 2 min
(Core I)
Ab Crunches (20 reps)
Bosu Ball Knee Tucks (20 reps)
Forearm Planks (hold 30 secs, 3 times)
Friday Workout Routine = 3-2-1 Lower Body Workout
(Cardio I)
Jump Rope: 10 min
(Strength I)
Forward Lunge with Dumbbell Bicep Curl (20 reps)
Squat Thrust (20 reps)
Squat Press (20 reps)
(Repeat Strength Training Circuit 2 more times)
(Cardio II)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
(Strength II)
Walking Lunges with Dumbbell Bicep Curl (20 reps)
Squat Thrust (20 reps)
Squat Press (20 reps)
(Repeat Strength Training Circuit #2, 2 more times)
(Cardio III)
Jog 2 min / Run 5 min
(Core)
V-Ups (20 reps)
Bicycle Crunches (20 reps)
Twisting Plank (20 reps)