Trainingsplan | Fokus Rücken | 05.12.2018
| ÜBUNG Rücken | 1 Satz | 2 Satz | 3 Satz | 4 Satz |
|---|---|---|---|---|
| Wide Grip Kneeling High Row | 15 Wdh | 12 Wdh | 10 Wdh | 10 Wdh |
| Seated Under Grip Cable Row | 10-12 Wdh | 10-12 Wdh | 10-12 Wdh | 10-12 Wdh |
| Behind the Head Kneeling Pulldown | 10-12 Wdh | 10-12 Wdh | 10-12 Wdh | 10-12 Wdh |
Trainingsplan | Fokus Bauch | 05.12.2018
| ÜBUNG Bauch | 1 Satz | 2 Satz | 3 Satz |
|---|---|---|---|
| Scissor Kicks | 50 Wdh | 50 Wdh | 50 Wdh |
| Oblique Twist | 10-12 Wdh | 10-12 Wdh | 10-12 Wdh |
| Loaded Reverse Crunch | 10-12 Wdh | 10-12 Wdh | 10-12 Wdh |
TTRAININGSPLAN | FOKUS AUSDAUER | HIIT
| ÜBUNG | DAUER |
|---|---|
| Gesamt | 20 Min. |
| Warm up/Walk | 5 Min. |
| High intensity speed | 15 Sec. - 30 Sec. |
| Walk | 30-60 Sec. |
| High intensity speed | 15 Sec. - 30 Sec. |
| Walk | 30-60 Sec. |
| ..... | |
| Cool down | 5 Min |
