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.
\nTake a 1-minute break after a lap to drink a sip of water and catch your breath; each lap takes approximately 10 minutes.
\nYou'll be done after two or three laps. Have fun with training schedule part 1.<\/p>\n
Cues:<\/strong><\/p>\n 1:<\/strong>\u00a0Arms at a 90-degree angle.<\/p>\n 2:<\/strong>\u00a0Lower from a plank position.<\/p>\n 3:<\/strong>\u00a0Feet on a raised platform.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0feet-elevated push-up with clap.<\/p>\n Regress<\/strong>ie:<\/strong>\u00a0standard push-up.<\/p>\n <\/p>\n <\/p>\n Cues:<\/strong><\/p>\n 1:<\/strong>\u00a0Make a hollow back.<\/p>\n 2:<\/strong>\u00a0Toes point outwards towards the light.<\/p>\n 3:<\/strong>\u00a0Lower as far as possible.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0with weight.<\/p>\n Regression:<\/strong>\u00a0wall sit.<\/p>\n <\/p>\n <\/p>\n <\/p>\n \u00a0<\/strong>Cues:<\/strong><\/p>\n 1:<\/strong>\u00a0Keep your lower back pressed against the mat during the exercise.<\/p>\n 2:<\/strong>\u00a0Keep legs just above the ground.<\/p>\n 3:<\/strong>\u00a0Perform calmly.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0legs closer to the ground.<\/p>\n Regression:<\/strong>\u00a0legs further off the ground.<\/p>\n <\/p>\n <\/p>\n <\/p>\n Cues:<\/strong><\/p>\n 1:<\/strong>\u00a0Elbows horizontal.<\/p>\n 2:<\/strong>\u00a0Rotate the arms backwards to a 90-degree vertical position.<\/p>\n 3:<\/strong>\u00a0Straight back.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0heavier weight.<\/p>\n Regression:\u00a0<\/strong>lighter weight.<\/p>\n <\/p>\n <\/p>\n <\/p>\n Cues:<\/strong><\/p>\n 1:<\/strong>\u00a0Feet as close to the body as possible.<\/p>\n 2:<\/strong>\u00a0Palms up.<\/p>\n 3:<\/strong>\u00a0Stretch body.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0more repetitions.<\/p>\n Regression:<\/strong>\u00a0fewer repetitions.<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n Cues:<\/strong><\/p>\n 1:<\/strong>\u00a0Lean back.<\/p>\n 2:<\/strong>\u00a0Feet just off the ground.<\/p>\n 3:<\/strong>\u00a0Balancing on the buttocks.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0unstable ground.<\/p>\n Regression:<\/strong>\u00a0Perform lying on the ground.<\/p>\n <\/p>\n <\/p>\n <\/p>\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>\u00a0Hold the one on the side.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0heavier drive.<\/p>\n Regression:<\/strong>\u00a0lighter disc.<\/p>\n <\/p>\n <\/p>\n <\/p>\n Cues:<\/strong><\/p>\n 1:<\/strong>\u00a0Arms behind head.<\/p>\n 2:<\/strong>\u00a0Push arms up.<\/p>\n 3:<\/strong>\u00a0Keep your back straight.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0increase weight.<\/p>\n Regression:<\/strong>\u00a0lose weight.<\/p>\n <\/p>\n <\/p>\n <\/p>\n Cues:<\/strong><\/p>\n 1:<\/strong>\u00a0Keep the lower back in its natural shape during the exercise.<\/p>\n 2:<\/strong>\u00a0Do not touch the ground.<\/p>\n 3:<\/strong>\u00a0Keep your palms facing upwards during the exercise.<\/p>\n <\/p>\n Progression:<\/strong>\u00a0Bring legs closer to the ground.<\/p>\n Regression:<\/strong>\u00a0Bend your legs.<\/p>\n <\/p>\n <\/p>\n <\/p>\nTraining schedule of the week \u2013 exercise 2:<\/strong>\u00a0Squat<\/u><\/h3>\n
Training schedule of the week \u2013 exercise 3:<\/strong>\u00a0Scissors<\/u><\/h3>\n
Training schedule of the week \u2013 exercise 4:<\/strong>\u00a0Standing Shoulder External Rotation Dumbbell<\/u><\/h3>\n
Training schedule of the week \u2013 exercise 5:<\/strong>\u00a0Floor Bridge<\/u><\/h3>\n
Training schedule of the week \u2013 exercise 6:<\/strong>\u00a0Crunch, knee to chest<\/u><\/h3>\n
Training schedule of the week \u2013 exercise 7:<\/strong>\u00a0Bicep curl plate<\/u><\/h3>\n
Training schedule of the week \u2013 exercise 8:<\/strong>\u00a0Triceps extension 1 dumbbell<\/u><\/h3>\n
Exercise 9:<\/strong>\u00a0Leg raises<\/u><\/h3>\n