Kodune baastreening näidiskava

1.PÄEV Upper body + Handstand Drills

Warm Up

Upper Body Flow (video)

Main work

Negative Push Ups 12x1reps (tempo 4-6 sec down) (video)

rest 30 sec

Handstand Cycle Version 1 (video)

Go every 2 min 4-6 rounds

Plank

Shoulder Tabs

45 degree Handstand

Head Tabs

Alternating Plank Walks 50-100reps Split anyhow (video)

rest as needed

2.PÄEV Full Body Metcon

Warm Up

Full Body Flow (video)

Main work

EMOM x 4-6 rounds (EMOM means every minute on minute)

1.min Jumping Jacks 20-40reps (video)

2.min Lunges 14-20reps (video)

3.min Alt V-ups 10-16reps (video)

4.min Burpees 6-12reps (video)

5.min rest

for example 4 rounds means 20 min work

3.PÄEV Outdoor activity

Option 1:

 

Outdoor walk 45-60 min

 

Option 2:

45-90 min Walk-Run

Walking 5 Min

Running 5 min

Option 3:

Run 60 min

every 5 min:

Push Ups 6-10reps

Air Squats 20reps