I designed my training program this summer 2020 facing the improvement of physical condition and achieve my goals S.M.A.R.T.
This program must have 3 weekly sessions of at least one-hour duration and contains (warm-up, strength work, cardiovascular work and a cool down).
This program must have 3 weekly sessions of at least one-hour duration and contains (warm-up, strength work, cardiovascular work and a cool down).
FIRST SESSION
WARM UP
Cardiovascular joint mobility exercises.
0,60 SECONDS X 8 EXERCISES = 5 MINUTES.
0,60 SECONDS X 8 EXERCISES = 5 MINUTES.
MAIN PART
10 Exercises in 50m
2 x 20, each exercise lasts 1m and rest 5s et Between sets there will be 2 minutes of resting.
But the %HR should not pass the 75%
.
Each exercise you have to do 20 times and it’s 2 sets, that is, when you finish, you repeat it again. Every exercise lasts 1 minute if you see that you don’t reach 20 reps nothing happens, but you have to try to achieve our goal or If you can do 20 and you have plenty of time and strength, you can do more until time runs out. At the end of each exercise,
you have 5 seconds to rest.
2 x 20, each exercise lasts 1m and rest 5s et Between sets there will be 2 minutes of resting.
But the %HR should not pass the 75%
.
Each exercise you have to do 20 times and it’s 2 sets, that is, when you finish, you repeat it again. Every exercise lasts 1 minute if you see that you don’t reach 20 reps nothing happens, but you have to try to achieve our goal or If you can do 20 and you have plenty of time and strength, you can do more until time runs out. At the end of each exercise,
you have 5 seconds to rest.
you can go out to the street to do this exercise if you want, you must run intensely for 15m without stopping.
But the %HR should not pass the 75%. It will be repeated three times.
But the %HR should not pass the 75%. It will be repeated three times.
COLD DOWN
Exercises to stretch the muscle.
0,60 SECONDS X 8 EXERCISES = 5 MINUTES0
0,60 SECONDS X 8 EXERCISES = 5 MINUTES0
SECOND SESSION
WARM UP
Cardiovascular joint mobility exercises.
0,60 SECONDS X 8 EXERCISES = 5 MINUTES
0,60 SECONDS X 8 EXERCISES = 5 MINUTES
MAIN PART
10 Exercises in 50m
2 x 20, each exercise lasts 1m and rest 5s et Between sets there will be 2 minutes of resting.
But the %HR should not pass the 75%
Each exercise you have to do 20 times and it’s 2 sets, that is, when you finish, you repeat it again. Every exercise lasts 1 minute if you see that you don’t reach 20 reps nothing happens, but you have to try to achieve our goal or If you can do 20 and you have plenty of time and strength, you can do more until time runs out. At the end of each exercise,
you have 5 seconds to rest.
2 x 20, each exercise lasts 1m and rest 5s et Between sets there will be 2 minutes of resting.
But the %HR should not pass the 75%
Each exercise you have to do 20 times and it’s 2 sets, that is, when you finish, you repeat it again. Every exercise lasts 1 minute if you see that you don’t reach 20 reps nothing happens, but you have to try to achieve our goal or If you can do 20 and you have plenty of time and strength, you can do more until time runs out. At the end of each exercise,
you have 5 seconds to rest.
In this exercise you have to do with intensity and precision, but the %HR should not pass the 75%. It will be repeated three times. For 15m without stopping.
In this exercise you have to do with intensity and precision, but the %HR should not pass the 75%. It will be repeated three times.
For 15m without stopping.
For 15m without stopping.
COLD DOWN
Exercises to stretch the muscle.
0,60 SECONDS X 8 EXERCISES = 5 MINUTES
0,60 SECONDS X 8 EXERCISES = 5 MINUTES
THIRD SESSION
WARM UP
Cardiovascular joint mobility exercises
0,60 SECOND0,60 SECONDS X 8 EXERCISES = 5 MINUTES
0,60 SECOND0,60 SECONDS X 8 EXERCISES = 5 MINUTES
MAIN PART
10 Exercises in 50m
2 x 20, each exercise lasts 1m and rest 5s et Between sets there will be 2 minutes of resting.
But the %HR should not pass the 75%
Each exercise you have to do 20 times and it’s 2 sets, that is, when you finish, you repeat it again. Every exercise lasts 1 minute if you see that you don’t reach 20 reps nothing happens, but you have to try to achieve our goal or If you can do 20 and you have plenty of time and strength, you can do more until time runs out. At the end of each exercise,
you have 5 seconds to rest.
2 x 20, each exercise lasts 1m and rest 5s et Between sets there will be 2 minutes of resting.
But the %HR should not pass the 75%
Each exercise you have to do 20 times and it’s 2 sets, that is, when you finish, you repeat it again. Every exercise lasts 1 minute if you see that you don’t reach 20 reps nothing happens, but you have to try to achieve our goal or If you can do 20 and you have plenty of time and strength, you can do more until time runs out. At the end of each exercise,
you have 5 seconds to rest.
In this exercise you have to do with intensity and precision, but the %HR should not pass the 75%. It will be repeated three times.
For 15m without stopping.
For 15m without stopping.
COLD DOWN
Exercises to stretch the muscle.
0,60 SECONDS X 8 EXERCISES = 5 MINUTES
0,60 SECONDS X 8 EXERCISES = 5 MINUTES