ćwiczenia wykonywane w superseriach:
1 i 2
3 i 4
5 ćwiczenie Jeszcze Nie.
Brzuch FINISHER
AHHPSL2 WBI HIIT 60:60 for Kettlebell / Dumbell (Maciejewska Paulina)
HIIT
Circuit
x 4
LLT
KB Goblet Sumo Squat
time
60s
weight_kgs
16-20
Tempo
explosive
Rest
60s
time
60s
weight_kgs
16-20
Tempo
explosive
Rest
60s
| Set | Time | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 16-20 kgs | Explosive | 60s (h:m:s) |
| 2 | 60s h:m:s | 16-20 kgs | Explosive | 60s (h:m:s) |
| 3 | 60s h:m:s | 16-20 kgs | Explosive | 60s (h:m:s) |
| 4 | 60s h:m:s | 16-20 kgs | Explosive | 60s (h:m:s) |
!!!
Siad ze stania na crashpadach - ketel bierzemy z ziemi
UMT
Alternating Side Plank
time
60s
intensity
8
Tempo
controlled
Rest
60s
time
60s
intensity
8
Tempo
controlled
Rest
60s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 8 RPE | Controlled | 60s (h:m:s) |
| 2 | 60s h:m:s | 8 RPE | Controlled | 60s (h:m:s) |
| 3 | 60s h:m:s | 8 RPE | Controlled | 60s (h:m:s) |
| 4 | 60s h:m:s | 8 RPE | Controlled | 60s (h:m:s) |
30s each side
LLT
Long Arm KB Swings
time
60s
weight_kgs
16
Tempo
controlled
Rest
60s
time
60s
weight_kgs
16
Tempo
controlled
Rest
60s
| Set | Time | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | 16 kgs | Controlled | 60s (h:m:s) |
| 2 | 60s h:m:s | 16 kgs | Controlled | 60s (h:m:s) |
| 3 | 60s h:m:s | 16 kgs | Controlled | 60s (h:m:s) |
| 4 | 60s h:m:s | 16 kgs | Controlled | 60s (h:m:s) |