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Exercises
Single exercises to train specific muscles. |
Burpee
Begin a Burpee in a standing position, then drop into a squat, with your hands on the ground, then kick your feet back while keeping your arms extended (push-up position, with your breast briefly touching the ground), then immediately return to a slight squat and end with a jump back to your starting position, with your hands touching behind the head. source Freeletics See also Men's Health 1 burpee = 2 meter |
★★ 10 Burpees - E20 |
20 Burpees - E40 |
25 Burpees - E50 |
30 Burpees - E60 |
40 Burpees - E80 |
★★ 15 Burpee Squat Jumps - E60
Burpee 2 points Squat 1 point Jump 1 point (2 + 1 + 2) * 15 = 60 |
20 Burpee Squat Jumps - E80 |
★★★ 25 Burpee Squat Jumps - E100 |
1 crunch = 1 meter+ Lie on your back with your knees bent and feet flat on the floor, hip-width ap
1 crunch = 1 meter
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★★★ 10 Crunches - E10 |
★★★ 15 Crunches - E15 |
★★★ 20 Crunches - E20 |
★★ 30 Crunches - E30 |
★★★ 40 Crunches - E40 |
★★★ 50 Crunches - E50 |
★★ 100 Crunches - E100 |
★★★ 10 Bicycle Crunches - E10 |
15 Bicycle Crunches - E15 |
★★★ 20 Bicycle Crunches E20 |
50 Bicycle Crunches - E50 |
★★★ 10 Toe-Touch Crunches - E10 |
★★★ 20 Toe-Touch Crunches - E20 |
★★★ 10 Dips - E10 |
15 Dips E15 |
Heel Raises |
15 Heel Raises Right - E5 |
15 Heel Raises Left - E5 |
+ Stand with your feet hip-width apart. Lift up one knee to your chest. At least above the hip. +
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★★★ 20 High Knees - E20 |
30 High Knees - E30 |
40 High Knees - E40 |
★★ 60 High Knees - E70
60 high knees in a row |
Hip Raises |
★ 10 Hip Raises - E10 |
20 Hip Raises E20 |
★★★ 15 Hip Raises - E15 |
★ 10 Single Leg Hip Raises - E15 |
20 Single Leg Hip Raises - E30 |
Jackknive |
4 Jackknives - E4 |
6 Jackknives - E6 |
★★★ 10 Jackknives - E10 |
★★★ 15 Jackknives - E15 |
Jumping Jack |
★ 10 Jumping Jacks - E5 |
20 Jumping Jacks - E10 |
30 Jumping Jacks - E15 |
★★ 50 Jumping Jacks - E25 |
Jump |
10 Jumps - E10 |
★★ 25 Jumps - E25 |
Leg Raises |
10 Leg Raises - E10 |
★★★ 20 Leg Raises - E40 |
★★★ 30 Leg Raises - E60 |
10 Hanging Leg Raises - E15 |
Lunge |
★★ 10 Assisted Lunges - E10 |
★★ 10 Lunges - E20 |
★★ 20 Lunges - E40 |
★★★ 30 Lunges - E60 |
★★★ 10 Side Lunges - E20 |
★★ 10 Split Lunges - E30 |
★★★ 40 Split Lunges |
2x20m Lunge Walk - E40 |
Mountain Climber
Starting in the push-up position, with hands beneath the shoulder joints, place your foot beside the outside edge of your hand, then jump, and switch legs. Note that the jumping movement is performed with your body flat above the ground, so that the buttocks are not pulled higher than your shoulders. Source Freeletics 1 Mountain Climber = 1 meter |
10 Mountain Climbers - E10 |
20 Mountain Climbers - E20 |
★★ 30 Mountain Cimbers - E30 |
40 Mountain Climbers - E40 |
50 Mountain Climbers - E50 |
★ 60 Mountain Climbers - E 70
60 in a row |
10 Climbers E |
25 Climbers E35 |
50 Climbers - E70 |
★★ 20s High Plank - E6 |
Plank 30s - E15 |
★ Plank 1 Minute - E25
plank for 1 minute |
★★★ Plank 2 Minute - E60
plank for 2 minutes in a row |
★★ Plank 3 Minute - E100 |
★★★ Plank 4 Minute - E150 |
8 Plank Knees-to-Elbow - E8 |
★★ 10 Plank Knees-to-Elbow - E10 |
★★★ 20 Plank Knees-to-Elbow - E20 |
20 Plank Knees-to-Chest - E20 |
20 Plank Switches - E20 |
Plank Leg Lift
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★ 10 Plank Leg Lifts - E10 |
Table Pullup
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5 Overhand table pullups - E5 |
★★★ 10 Overhand table pullups - E15 |
5 Underhand table pullups - E5 |
★ 10 Underhand table pullups - E15 |
1 One arm overhand table pullup - E3 |
2 One arm overhand table pullups : E5 |
5 One arm overhand table pullups - E20 |
10 One arm overhand table pullups - E40 |
**Getting started: the perfect pullup**1. Grip the bar with both hands, shoulder width apart, and
Getting started: the perfect pullup
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