Training schedule part 1.

This training schedule is a complete training program.

This training schedule consists of 9 exercises; the intention is that you do the exercises consecutively so that your heart rate stays nice and high.
Take a 1-minute break after a lap to drink a sip of water and catch your breath; each lap takes approximately 10 minutes.
You'll be done after two or three laps. Have fun with training schedule part 1.

Training schedule of the week – exercise 1: feet-elevated push-up

Cues:

1: Arms at a 90-degree angle.

2: Lower from a plank position.

3: Feet on a raised platform.

Progression: feet-elevated push-up with clap.

Regressie: standard push-up.

Training schedule of the week – exercise 2: Squat

Cues:

1: Make a hollow back.

2: Toes point outwards towards the light.

3: Lower as far as possible.

Progression: with weight.

Regression: wall sit.

Training schedule of the week – exercise 3: Scissors

 Cues:

1: Keep your lower back pressed against the mat during the exercise.

2: Keep legs just above the ground.

3: Perform calmly.

Progression: legs closer to the ground.

Regression: legs further off the ground.

Training schedule of the week – exercise 4: Standing Shoulder External Rotation Dumbbell

Cues:

1: Elbows horizontal.

2: Rotate the arms backwards to a 90-degree vertical position.

3: Straight back.

Progression: heavier weight.

Regression: lighter weight.

Training schedule of the week – exercise 5: Floor Bridge

Cues:

1: Feet as close to the body as possible.

2: Palms up.

3: Stretch body.

Progression: more repetitions.

Regression: fewer repetitions.

Training schedule of the week – exercise 6: Crunch, knee to chest

Cues:

1: Lean back.

2: Feet just off the ground.

3: Balancing on the buttocks.

Progression: unstable ground.

Regression: Perform lying on the ground.

Training schedule of the week – exercise 7: Bicep curl plate

Cues:

1: Perform the exercise from the correct anatomical position.

2: Do not move your elbows.

3: Hold the one on the side.

Progression: heavier drive.

Regression: lighter disc.

Training schedule of the week – exercise 8: Triceps extension 1 dumbbell

Cues:

1: Arms behind head.

2: Push arms up.

3: Keep your back straight.

Progression: increase weight.

Regression: lose weight.

Exercise 9: Leg raises

Cues:

1: Keep the lower back in its natural shape during the exercise.

2: Do not touch the ground.

3: Keep your palms facing upwards during the exercise.

Progression: Bring legs closer to the ground.

Regression: Bend your legs.

Kitty Atsma-Ansems

About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.

Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach