Maintenance » ABS and Buttocks for girls

Maintenance » ABS and Buttocks for girls

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Автор программы

The content of of the program

1 «12 тренировок»

Duration in days: 26 Amount of training days: 12 Rest days: 14
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
1Crunches 315 43-50 sec
2Air Bike 315 43-50 sec
3Планка 360 sec 51-60 sec
4Выпады 315 43-50 sec
5Glute Kickback 315 43-50 sec
2 day (rest)
3 day
1Bodyweight Squat 315 43-50 sec
2Flutter Kicks 315 43-50 sec
3Leg Lift 315 43-50 sec
4Bicycle Crunches 315 43-50 sec
5Scissor Kick 315 43-50 sec
4 day (rest)
5 day
1Приседания с выпрыгиванием 315 43-50 sec
2Butt Lift (Bridge) 315 43-50 sec
3 315 43-50 sec
4Bicycle Crunches 315 43-50 sec
5Air Bike 315 43-50 sec
6 day (rest)
7 day (rest)
8 day
1Crunches 315 43-50 sec
2Air Bike 315 43-50 sec
3Планка 360 sec 51-60 sec
4Выпады 315 43-50 sec
5Glute Kickback 315 43-50 sec
9 day (rest)
10 day
1Bodyweight Squat 315 43-50 sec
2Flutter Kicks 315 43-50 sec
3Leg Lift 315 43-50 sec
4Bicycle Crunches 315 43-50 sec
5Scissor Kick 315 43-50 sec
11 day (rest)
12 day
1Приседания с выпрыгиванием 315 43-50 sec
2Butt Lift (Bridge) 315 43-50 sec
3 315 43-50 sec
4Bicycle Crunches 315 43-50 sec
5Air Bike 315 43-50 sec
13 day (rest)
14 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
32 min
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
3×60 sec
Rest: 60 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
504 scores 350 kcal
Workout #2
33 min
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
572 scores 400 kcal
Workout #3
33 min
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
2×15
Rest: 50 sec
moderate
1×15
Rest: 50 sec
heavy
591 scores 420 kcal

They picked up this program

Mar 25 12:49
Mar 21 11:03
Jan 17 00:03
Jan 19 14:12
Sep 30 08:22
Mar 30 14:06
Jun 8 23:33
Jan 21 19:11
Mar 27 07:25
Nov 15 18:30
May 27 22:22
Nov 26 21:42
Apr 14 00:21
Jan 26 16:47
Aug 13 07:21
Jun 12 11:19
May 26 16:58
Aug 16 10:25
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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.


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помогает вам во время тренировки