{"id":7261,"date":"2017-03-21T16:40:12","date_gmt":"2017-03-21T16:40:12","guid":{"rendered":"http:\/\/firstclassfitness.club\/?p=7261"},"modified":"2017-03-21T16:40:12","modified_gmt":"2017-03-21T16:40:12","slug":"deel-2-trainingsschema","status":"publish","type":"post","link":"https:\/\/www.mintpersonaltraining.nl\/en\/deel-2-trainingsschema\/","title":{"rendered":"Part 2: training schedule"},"content":{"rendered":"

Training schedule part 2.<\/h1>\n

This training schedule is a complete workout.<\/h2>\n

This week's training schedule consists of nine exercises; take a maximum of thirty seconds of rest between exercises so that your heart rate stays nice and high.
\nTake a two-minute break after a lap to drink a sip of water and catch your breath; each lap lasts slightly longer than ten minutes.
\nIf you only have twenty minutes, do two laps; if you have half an hour, do three. Have fun with training schedule part 2.<\/p>\n

Training schedule of the week, exercise 1:\u00a0<\/strong>\u00a0Push-up knees<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Arms at a 90-degree angle.<\/p>\n

2:<\/strong>\u00a0Knees on the ground.<\/p>\n

3:<\/strong>\u00a0Lower from a plank position.<\/p>\n

\u00a0<\/strong><\/p>\n

Progression:<\/strong>\u00a0standard push-up.<\/p>\n

Regression:<\/strong>\u00a0with the hands on a raised platform.<\/p>\n

 <\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

 <\/p>\n

Training schedule of the week, exercise 2:\u00a0<\/strong>Bent over fly<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Hollow back.<\/p>\n

2:<\/strong>\u00a0Pull the shoulder blades together.<\/p>\n

3:<\/strong>\u00a0Arms bent, as if you are hugging a tree.<\/p>\n

 <\/p>\n

Progression:<\/strong>\u00a0heavier weight.<\/p>\n

Regression:<\/strong>\u00a0lighter weight.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

 <\/p>\n

Training schedule of the week, exercise 3:\u00a0<\/strong>Crunch legs flat<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Flat legs.<\/p>\n

2:<\/strong>\u00a0There must be room for a fist between the chin and the chest.<\/p>\n

3:<\/strong>\u00a0Elbows point outwards.<\/p>\n

 <\/p>\n

Progression:<\/strong>\u00a0more repetitions.<\/p>\n

Regression:\u00a0<\/strong>fewer repetitions.<\/p>\n

\"Personal<\/p>\n

\"Personal<\/p>\n

 <\/p>\n

Training schedule of the week, exercise 4:\u00a0<\/strong>Side Raise<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Slight bend in arms.<\/p>\n

2:<\/strong>\u00a0Feet hip-width apart.<\/p>\n

3:<\/strong>\u00a0Straight back.<\/p>\n

 <\/p>\n

Progression:<\/strong>\u00a0heavier weight.<\/p>\n

Regression:<\/strong>\u00a0lighter weight.<\/p>\n

\"Personal<\/p>\n

\"Personal<\/p>\n

 <\/p>\n

Training schedule of the week, exercise 5<\/strong>:\u00a0<\/strong>Front lunges<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Step forward until your legs are at a 90-degree angle.<\/p>\n

2:<\/strong>\u00a0Upper body in a straight line with the lower body.<\/p>\n

3:<\/strong>\u00a0Alternate legs.<\/p>\n

 <\/p>\n

Progression:<\/strong>\u00a0with weight.<\/p>\n

Regression:<\/strong>\u00a0rear lunges.<\/p>\n

\"Personal<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

 <\/p>\n

Training schedule of the week, exercise 6:\u00a0<\/strong>Knee tap<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Feet as close to the body as possible.<\/p>\n

2:<\/strong>\u00a0Tap the outside of the left knee with the right hand.<\/p>\n

3:<\/strong>\u00a0Tap the outside of the right knee with the left hand.<\/p>\n

 <\/p>\n

Progression:<\/strong>\u00a0more repetitions.<\/p>\n

Regression:<\/strong>\u00a0fewer repetitions.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

 <\/p>\n

Training schedule of the week, exercise 7:\u00a0<\/strong>Tricep skull crusher 2 dumbbells<\/u><\/h3>\n

crusher 2 dumbbells<\/h3>\n

\u00a0<\/strong>Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Press your lower back firmly against the ground<\/p>\n

2:<\/strong>\u00a0Elbows straight up.<\/p>\n

3:<\/strong>\u00a0Do not move your elbows.<\/p>\n

 <\/p>\n

Progression:<\/strong>\u00a0increase weight.<\/p>\n

Regression:<\/strong>\u00a0lose weight.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal-trainer-Delft<\/p>\n

 <\/p>\n

Training schedule of the week, exercise 8:<\/strong>\u00a0Bicep curl barbell<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Perform the exercise from the correct anatomical position.<\/p>\n

2:<\/strong>\u00a0Do not move your elbows.<\/p>\n

3:<\/strong>\u00a0Extend arms to slightly bent.<\/p>\n

 <\/p>\n

Progression:<\/strong>\u00a0heavier barbell.<\/p>\n

Regression:<\/strong>\u00a0lighter barbell.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

 <\/p>\n

Exercise 9:\u00a0<\/strong>Hoover<\/u><\/h3>\n

\u00a0<\/strong>Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Straight back.<\/p>\n

2:<\/strong>\u00a0Trapesius tightened.<\/p>\n

3:<\/strong>\u00a0Tension in the legs.<\/p>\n

 <\/p>\n

Progression:<\/strong>\u00a0walking plank.<\/p>\n

Regression:<\/strong>\u00a0plank.<\/p>\n

\"Personal-Trainer-Delft<\/p>\n

FREE INTAKE<\/a><\/p>","protected":false},"excerpt":{"rendered":"

Training Schedule Part 2. This training schedule is a complete workout. This week's schedule consists of nine exercises; take a maximum of thirty seconds of rest between exercises so that your heart rate stays nice and high. After a round, take two minutes of rest to \u2026 Read More<\/a><\/p>","protected":false},"author":5,"featured_media":13806,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","footnotes":""},"categories":[30],"tags":[],"class_list":["post-7261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/posts\/7261","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/comments?post=7261"}],"version-history":[{"count":0,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/posts\/7261\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/media?parent=7261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/categories?post=7261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/tags?post=7261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}