Fat Burning » A set of exercises without equipment

Fat Burning » A set of exercises without equipment

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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
1Bodyweight Squat (a)318 26-30 sec
2Планка (a)350 sec 26-30 sec
3Freehand Jump Squat (a)318 26-30 sec
4Crunches (a)318 26-30 sec
5Bicycle Crunches (a)350 sec 26-30 sec
6Front Leg Raises (a)320 26-30 sec
7Dumbbell Lunges (a)315 26-30 sec
8Rope Jumping (a)350 sec 26-30 sec
2 day (rest)
3 day
1Бег на месте с высоким подниманием бедра (a)350 sec 26-30 sec
2Split Squats (a)315 26-30 sec
3Pushups (a)315 26-30 sec
4Oblique Crunches - On The Floor (a)315 26-30 sec
5Боковая планка (a)350 sec 26-30 sec
6Dumbbell Lunges (a)315 26-30 sec
7Scissor Kick (a)330 26-30 sec
4 day (rest)
5 day
1Rope Jumping (a)350 sec 26-30 sec
2Freehand Jump Squat (a)315 26-30 sec
3Power Partials (a)315 26-30 sec
4Подъем руки с разворотом корпуса в положении планка (a)315 26-30 sec
5Dumbbell Squat (a)315 26-30 sec
6Leg Lift (a)320 26-30 sec
6 day (rest)
7 day (rest)
8 day
1Bodyweight Squat (a)318 26-30 sec
2Планка (a)350 sec 26-30 sec
3Freehand Jump Squat (a)318 26-30 sec
4Crunches (a)318 26-30 sec
5Bicycle Crunches (a)350 sec 26-30 sec
6Front Leg Raises (a)320 26-30 sec
7Dumbbell Lunges (a)315 26-30 sec
8Rope Jumping (a)350 sec 26-30 sec
9 day (rest)
10 day
1Бег на месте с высоким подниманием бедра (a)350 sec 26-30 sec
2Split Squats (a)315 26-30 sec
3Pushups (a)315 26-30 sec
4Oblique Crunches - On The Floor (a)315 26-30 sec
5Боковая планка (a)350 sec 26-30 sec
6Dumbbell Lunges (a)315 26-30 sec
7Scissor Kick (a)330 26-30 sec
11 day (rest)
12 day
1Rope Jumping (a)350 sec 26-30 sec
2Freehand Jump Squat (a)315 26-30 sec
3Power Partials (a)315 26-30 sec
4Подъем руки с разворотом корпуса в положении планка (a)315 26-30 sec
5Dumbbell Squat (a)315 26-30 sec
6Leg Lift (a)320 26-30 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
38 min
3×18
Rest: 30 sec
moderate
3×50 sec
Rest: 30 sec
heavy
3×18
Rest: 30 sec
moderate
3×18
Rest: 30 sec
moderate
3×50 sec
Rest: 30 sec
heavy
3×20
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×50 sec
Rest: 30 sec
heavy
> 675 kg 872 scores 610 kcal
Workout #2
34 min
3×15
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×50 sec
Rest: 30 sec
heavy
3×15
Rest: 30 sec
moderate
3×30
Rest: 30 sec
moderate
> 675 kg 733 scores 520 kcal
Workout #3
30 min
3×50 sec
Rest: 30 sec
heavy
3×15
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×15
Rest: 30 sec
moderate
3×20
Rest: 30 sec
moderate
> 990 kg 759 scores 530 kcal

They picked up this program

Feb 2 13:02
Jul 31 11:31
Mar 28 21:53
Feb 9 04:26
Jul 4 19:00
Nov 4 21:06
Feb 2 19:39
Aug 28 10:29
Mar 7 14:24
Jun 11 14:07
Feb 28 17:49
Nov 19 20:17
Jan 11 21:04
Jul 31 13:44
Apr 29 16:32
Jan 27 03:54
Aug 12 01:03
Jan 3 10:38
Apr 10 21:15
Jun 28 15:45
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