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    1.) Bicycle 20min, Heart Rate 110 - 120x/min. 2.) Exercises

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    robin8van8hesse
    The document outlines a 7-week exercise program with increasing intensity each week. Each week includes 20 minutes of biking or other cardio, followed by a series of strength exercises in 2-4 sets and various reps. The strength routines increase in difficulty over the weeks by adding weight or reps. Sessions conclude with 20 minutes of walking, stretching, and cool down.

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    1.) Bicycle 20min, Heart Rate 110 - 120x/min. 2.) Exercises

    Uploaded by

    robin8van8hesse
    54 views13 pages
    The document outlines a 7-week exercise program with increasing intensity each week. Each week includes 20 minutes of biking or other cardio, followed by a series of strength exercises in 2-4 sets and various reps. The strength routines increase in difficulty over the weeks by adding weight or reps. Sessions conclude with 20 minutes of walking, stretching, and cool down.

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    Workout techniques

    Original Title

    Workout

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    The document outlines a 7-week exercise program with increasing intensity each week. Each week includes 20 minutes of biking or other cardio, followed by a series of strength exercises in 2-4 sets and various reps. The strength routines increase in difficulty over the weeks by adding weight or reps. Sessions conclude with 20 minutes of walking, stretching, and cool down.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    54 views13 pages

    1.) Bicycle 20min, Heart Rate 110 - 120x/min. 2.) Exercises

    Uploaded by

    robin8van8hesse
    The document outlines a 7-week exercise program with increasing intensity each week. Each week includes 20 minutes of biking or other cardio, followed by a series of strength exercises in 2-4 sets and various reps. The strength routines increase in difficulty over the weeks by adding weight or reps. Sessions conclude with 20 minutes of walking, stretching, and cool down.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 13

    1.

    WEEK
    1.1.
    1.) Bicycle 20min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 1 set, 40 reps
    2. 1x15

    6. 2x1min

    3. 1x40

    4. 1x40, 5kg

    7. 1x1min

    5. 2x1min

    8. 1x1min

    3.) Walking 20min, speed 6,5.


    4.) Statistic stretching.
    1.2.
    1.) Bicycle 20min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 2x40
    2. 2x15

    6. 2x1min

    3. 2x40

    7. 2x1min

    4. 2x40, 5kg

    8. 2x1min

    5. 2x1min

    3.) Walking 20min, speed 6,5. 4.) Statistic stretching.

    2. WEEK
    2.1.
    1.) Bicycle 20min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x40
    2. 3x15

    6. 4x30sec

    3. 3x40

    7. 3x1min

    4. 3x40, 5kg

    8. 3x1min

    5. 3x1min

    3.) Walking 20min, speed 6,5. 4.) Statistic stretching.

    2.2.
    1.) Bicycle 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x5

    5. 3x30sec

    9. 4x30sec

    3.) Walking 10min, speed 6,5.


    4.) Statistic stretching.

    6. 3x30sec

    10. 3x1min

    2. 3x10

    3. 3x1min

    7. 3x30sec

    4. 3x30sec

    8. 3x30sec

    3. WEEK
    3.1.
    1.) Bicycle 20min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x15
    2. 4x20

    3.) Walking 20min, speed 6,5.


    4.) Statistic stretching.

    3. 3x20

    4. Speed 2, 3x40 movements

    3.2.
    1.) Bicycle 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 1x15
    2. 1x20

    7. 1x20, 20kg

    8. 1x20

    12. 1x40, 5kg

    13. 1x20

    18. 1x40

    19. 1x40

    6.

    3. 1x20

    4. 1x20

    9. 2x20

    14. 1x20

    5. 1x20, 10kg

    10. 2x20

    15. 2x20

    3.) Steppers 10min, level 5. 4.) Statistic stretching.

    11. 1x20

    16. 1x20

    17. 2x20

    4. WEEK
    4.1.
    1.) Walking 10min, speed 6,5.
    2.) Exercises:
    1. 3x15

    3. 3x20

    14. 1x40

    2. 3x15

    4. 3x20

    15. 1x40

    3.) Cross trainer 10min, Heart rate 110 120x/min.


    4.) Statistic stretching.

    11. 3x20

    16. 1x1min30sec

    12. 3x20

    14. 2x20

    4.2.
    1.) Cross trainer 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x40
    2. 3x40

    6. 6x20

    12. 1x1min

    3.3x20

    7. 6x20

    8. 1x15

    13. 2x1min

    3.) Steppers 10min, level 5. 4.) Statistic stretching.

    4. 3x20

    9. 1x40

    5. 3x20

    10. 1x40

    11. 1x20

    5. WEEK
    5.1.
    1.) Cross trainer 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x20
    2. 3x20

    5. 3x20

    8. 1x20

    3.) Walking 10min, speed 6,5.


    4.) Statistic stretching.

    6. 3x20

    9. 1x20

    3. 3x20

    7. 3x20

    10. 1x1min

    4. 3x20

    5.2.
    1.) Bicycle 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x20
    2. 3x40

    6. 3x20

    11. 1x1min

    3.) Steppers 10min, level 5.


    4.) Statistic stretching.

    3. 3x20

    7. 3x20

    4. 3x1min

    8. 1x40

    12. 1x1min

    5. 3x20

    9. 2x20

    10. 1x20

    6. WEEK
    6.1.
    1.) Cross trainer 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x20
    2. 3x20

    6. 1x40

    3.) Walking 10min, speed 6,5.


    4.) Statistic stretching.

    7. 1x40

    3. 6x20

    4. 3x20

    8. 2x10

    5. 3x20

    6.2.
    1.) Bicycle 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x20
    2. 3x40

    6. 6x20

    3.) Steppers 10min, level 5.


    4.) Statistic stretching.

    7. 3x20

    3. 3x20

    4. 3x20

    8. 2x20

    5. 3x20

    9. 1x20

    10. 1x40

    7. WEEK
    7.1.
    1.) Cross trainer 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x20
    2. 3x20

    4. 3x20

    9. 1x20

    5. 3x20

    3. 3x20

    6. 3x20

    10. 1x20

    3.) Walking 10min, speed 6,5 4.) Statistic stretching.

    7. 1x15

    11. 1x1min

    8. 2x20

    12. 1x1min

    7.2.
    1.) Bicycle 10min, Heart rate 110 120x/min.
    2.) Exercises:
    1. 3x12-15
    2. 3x20

    6. 3x40

    3.) Steppers 10min, level 5.


    4.) Statistic stretching.

    7. 1x40

    3. 3x1min

    8. 1x40

    4. 6x15sec

    9. 2x1min

    5. 3x20

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