kodune harjutustepank

“Let’s Work!

Train Monday, Wednesday and Friday. The other days should be rest, stretching or maybe light cardio. Always warm up before training (dynamic stretching and/or a brief, five minute jog). Cool down with static stretching.

The following exercises are numbered alphabetically. Three options are provided for each muscle group. Always perform in this order. As in, if you only have time for five exercises, perform A, B, C, D and E. Do not skip legs to work abs.

A. Squat, Sprint, or Step-up

B. Glute-ham Raise, Bridge, or Hyperextension

C. Chin-up, Horizontal Row or Pull-up

D. Dip, Incline Push-up or Push-up

E. Handstand Push-up, Pike Push-up or Hindu Push-up

F. Pistol, Lunge, or Split Squat

G. Plank, Leg Raise or Crunch

Brief explanation:

A. Legs (Quads, hamstrings, glutes)

B. Posterior Chain (core back, hamstrings, glutes)

C. Horizontal Pull (back, biceps)

D. Horizontal Push (chest, triceps)

E. Vertical Push (shoulders, triceps)

F. Unilateral Movement (legs, glutes, balance)

G. Core (abs)

Example Training Program

This is simply the exercises listed above. When putting together your routine, be sure to get all seven compound movements in at least once a week.

Monday:

A. Squat 5 x 8-12

B. Glute-ham Raise 3 x 8-12

C. Chin-up 4 x 8-12

D. Dip 4 x 8-12

E. Handstand Push-up 4 x 8-12

F. Pistol 3 x 8-12

G. Plank 3 x max time

Tuesday:

Rest

Wednesday:

A. Step-up 5 x 8-12

B. Hyperextension 3 x 8-12

C. Pull-up 4 x 8-12

D. Push-up 4 x 8-12

E. Hindu Push-up 4 x 8-12

F. Split Squat 3 x 8-12

G. Crunch 3 x max

Thursday:

Rest

Friday:

A. Sprint 5-10 (perform 5-10 sprints)

B. Bridge 3 x 8-12

C. Horizontal Row 4 x 8-12

D. Incline Push-up 4 x 8-12

E. Pike Push-up 4 x 8-12

F. Lunge 3 x 8-12

G. Leg Raise 3 x max

Saturday/Sunday:

Rest

That’s the list of it. Eat. Sleep. Train!”