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    DANILO
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    This document outlines a 2-week workout program consisting of circuits and exercises. The program includes warm up exercises followed by multiple circuits with different body weight exercises like crunches, push ups, and squats. Each circuit is performed for 30 seconds with 30 second recovery periods between circuits. The program progresses over time with more difficult variations of exercises and decreased rest periods.

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    spartan

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    This document outlines a 2-week workout program consisting of circuits and exercises. The program includes warm up exercises followed by multiple circuits with different body weight exercises like crunches, push ups, and squats. Each circuit is performed for 30 seconds with 30 second recovery periods between circuits. The program progresses over time with more difficult variations of exercises and decreased rest periods.

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    AGOGHE

    Uploaded by

    DANILO
    This document outlines a 2-week workout program consisting of circuits and exercises. The program includes warm up exercises followed by multiple circuits with different body weight exercises like crunches, push ups, and squats. Each circuit is performed for 30 seconds with 30 second recovery periods between circuits. The program progresses over time with more difficult variations of exercises and decreased rest periods.

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    of 1

    AGOGHE

    ILOTA I
    Periodo: 2 settimane

    WARM UP CRUNCH
    GOOD MORNING
    15 REPS
    15 REPS
    SKIP SKIP 30 STEPS (15 DX-15 SX)

    1 30 BASIC ROCK UP 5 REPS


    SEC BODY PUSH UP 5 REPS
    NUMBER CIRCUIT JUMPING 10 REPS
    OF CIRCUITS RECOVERY TIME

    REPS CIRCUIT CRUNCH 15 REPS


    BASIC LOWER BACK 15 REPS
    BASIC REVERSE SIT UP 15 REPS
    30 2 30 GOOD MORNING 15 REPS
    SEC SEC
    SIDE CRUNCH 20 REPS (10 DX-10 SX)
    SINGLE SET NUMBER CIRCUIT
    RECOVERY TIME OF CIRCUITS RECOVERY TIME

    TIME CIRCUIT BASIC PUSH UP


    BASIC ROCK UP

    30 30 2 30 TRICEPS PUSH UP
    SEC SEC SEC AIR SQUAT

    SINGLE SET SINGLE SET NUMBER CIRCUIT HIKER


    WORK TIME RECOVERY TIME OF CIRCUITS RECOVERY TIME

    TIME CIRCUIT BODY PUSH UP


    HIP HOP
    ELBOW PLANK
    30 30 2 30 LUNGE STATION*
    SEC SEC SEC
    MOUNTAIN CLIMBER
    SINGLE SET SINGLE SET NUMBER CIRCUIT
    WORK TIME RECOVERY TIME OF CIRCUITS RECOVERY TIME

    *svolgere n° 1 circuito lato dx, n° 1 lato sx

    WWW.THESPARTANSYSTEM.COM

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