Fat Burning » The program of training for losing weight at home

Fat Burning » The program of training for losing weight at home

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Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 23 Amount of training days: 12 Rest days: 11
Table scrolls horizontally
This summary table shows the boundary values of the main parameters of training. This helps to better understand in what mode will be carried out workouts. All training programs of the AtletIQ are developed considering principle of variability of the training scheme.
#Exercise (superset)SetsReps Rest between sets
1 day
1Bodyweight Squat 420-30 40-50 sec
2Pushups 515-20 40 sec
3Crunches 420-30 40-50 sec
4Выпады 515-20 40 sec
5Pullups 310-12 40-60 sec
2 day (rest)
3 day
1Standing Palms-In Dumbbell Press 310-12 40-60 sec
2Burpee 515-20 40 sec
3Hanging Leg Raise 515-20 40 sec
4Pushups (Close and Wide Hand Positions) 515-20 40 sec
5Chin-Up 310-12 40-60 sec
4 day (rest)
5 day
1Выпады 515-20 40 sec
2Push-Ups With Feet Elevated 515-20 40 sec
3Wide-Grip Rear Pull-Up 310-12 40-60 sec
4Crunches 420-30 40-50 sec
5Bent-Arm Dumbbell Pullover 515-20 40 sec
6 day (rest)

Training intensity for each exercise ( what is it ?)

This graph provides information about how the intensity of the workouts in this program will change, and what contribution to the overall load each of the exercises will make. In other words, you can assess which workouts will be easier, and which — heavier.
For each exercise AtletIQ calculate a weight (or adjust the number of repetitions), so that you can perform a specified number of repetitions with a given load level.

Example 3 of 12 workouts

Workout #1
35 min
4×20
Rest: 50 sec
heavy
5×15
Rest: 40 sec
heavy
4×20
Rest: 50 sec
heavy
5×15
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
1360 scores 960 kcal
Workout #2
34 min
3×10
Rest: 60 sec
heavy
5×15
Rest: 40 sec
heavy
5×15
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
> 360 kg 1283 scores 900 kcal
Workout #3
35 min
5×15
Rest: 40 sec
heavy
5×15
Rest: 40 sec
heavy
3×10
Rest: 60 sec
heavy
4×20
Rest: 50 sec
heavy
5×15
Rest: 40 sec
heavy
> 975 kg 1524 scores 1070 kcal

They picked up this program

Dec 17 10:29
Feb 16 19:44
Aug 9 15:10
Nov 29 23:43
May 26 14:55
May 27 08:33
Apr 25 18:14
Feb 3 15:33
Nov 1 20:26
Dec 7 22:20
Dec 7 17:20
Feb 28 16:14
Nov 25 04:47
Sep 2 10:56
Nov 30 00:51
Feb 8 22:01
Feb 20 00:59
May 26 19:22
Sep 21 15:42
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Как тренироваться с Atletiq.com?

  1. Зарегистрируйтесь в сервисе Atletiq.com
  2. Активируйте подходящую вам программу в каталоге или создайте свою собственную.
  3. Используйте «Мобильный ассистент», чтобы приступить к тренировкам.

Ваш мобильный ассистент на тренировке

Ассистент подскажет: какой вес устанавливать, как и сколько раз выполнять упражнение, сколько времени отдыхать между подходами. Интерактивный секундомер проведет вас по тренировке и не позволит отклониться от намеченного плана.


Посмотрите, как мобильный ассистент
помогает вам во время тренировки