강도 높은 운동

(STE Program) Strength (1/4)

강도 높음 Duration 33 분들

대상 영역: Full Body

장비: Pull Up Bar, Barbell, Strength Machine, Dumbbells, Exercise Mat

개인 트레이너가 추가함 Nikki Lafever

태그들

풀짐 운동 전신 운동 턱걸이 운동 바벨 운동 강도 기계 운동 덤벨 운동

설명

Find your 1RM = 1) Multiple the number of repetitions you can perform on an exercise to failure by 2.5, for example, a load you can lift 10 around 2) Subtract that number from 100 to determine the percentage of your 1RM 3) Divide the above number by 100 to get a decimal value 4) Divide the weight you lifted by the decimal value to get your estimated 1RM (Weight x Reps x 0.0333) + Weight Example 1: 250lb squat for 10 reps (250 x 10 x 0.0333) + 250 = 333 1RM

Exercises

세트 1: 3 라운드

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

10 회

10 초들

세트 2: 1 라운드

10 회

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

10 회

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 분

2 분들

세트 3: 3 라운드

30 초들

30 초들

세트 4: 5 라운드

Barbell Deadlifts

Barbell Deadlifts

10 회

1 분 30 초

세트 5: 5 라운드

Cable Lat Pull Down

10 회

1 분 30 초

세트 6: 1 라운드

Overhead Presses

Overhead Presses

10 회

1 분 30 초

세트 7: 1 라운드

Marching in Place w/side arm stretch R

10 초들

Marching in Place w/side arm stretch L

10 초들

Sweep Up & Down

10 초들

Standing Forward Bend

Standing Forward Bend

10 초들

10 초들

10 초들

Outside Runners Lunges R

Outside Runners Lunges R

10 초들

Outside Runners Lunges L

Outside Runners Lunges L

10 초들

Pretzel R

10 초들

Pretzel L

10 초들

10 초들

Downward Facing Dog

Downward Facing Dog

10 초들

Standing Chest Stretch

Standing Chest Stretch

10 초들

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이 운동의 최고 선택

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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