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  • Lower Part

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    Santiago Ibañez
    4 views4 pages
    The document outlines a training table with warm up, upper body training, core, and back to calm sections. The warm up includes exercises like skipping, jumping jacks, and squats performed for 30 seconds each over 2 rounds. The upper body training involves exercises such as push ups, planks, burpees, and climbers performed for 30 seconds in 3-4 rounds with 20 second rests. The core section focuses on planks, side planks, and bird dogs for 45 seconds over 2 rounds. Six exercises are listed to be performed for 30 seconds each in the back to calm section to conclude the training.

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    lower part

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    The document outlines a training table with warm up, upper body training, core, and back to calm sections. The warm up includes exercises like skipping, jumping jacks, and squats performed for 30 seconds each over 2 rounds. The upper body training involves exercises such as push ups, planks, burpees, and climbers performed for 30 seconds in 3-4 rounds with 20 second rests. The core section focuses on planks, side planks, and bird dogs for 45 seconds over 2 rounds. Six exercises are listed to be performed for 30 seconds each in the back to calm section to conclude the training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    4 views4 pages

    Lower Part

    Uploaded by

    Santiago Ibañez
    The document outlines a training table with warm up, upper body training, core, and back to calm sections. The warm up includes exercises like skipping, jumping jacks, and squats performed for 30 seconds each over 2 rounds. The upper body training involves exercises such as push ups, planks, burpees, and climbers performed for 30 seconds in 3-4 rounds with 20 second rests. The core section focuses on planks, side planks, and bird dogs for 45 seconds over 2 rounds. Six exercises are listed to be performed for 30 seconds each in the back to calm section to conclude the training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 4

    Training table 2

    Santiago Ibañez Fernandez Coach

    WARM UP (5minutes)

    1. Skipping 2 x 30“ 1. Jumping jacks 2 x 30”

    1. Soldier 2 x 30” 1. Skipping 2 x 30”

    2 x 30”
    1. Squats
    Rest 20”
    Training table 2
    Santiago Ibañez Fernandez Coach
    U P P E R T R A I N I N G (26 minutes)

    1. Jumping Jacks 4 x 30“ 1. Skipping 4 x 30“

    1. Push up knee on 4 x 30”


    1. Scissors 4 x 30”
    the floor Rest 20”
    2. Static squats touch
    2. Squats 3 x 30” 3 x 30”
    feets

    2. Squats + Jump 3 x 30” 2. Static squats 3 x 30”

    2. Plank 3 x 30” 2. Climber 3 x 30”

    2. Plank with 3 x 30”


    2. Burpees 3 x 30”
    movement Rest 20”
    3. Climbers inside
    3 x 30” 3. Bird dog 3 x 30”
    part
    3. Plank and touch 3 x 30”
    3 x 30” 3. Plank to pike
    shoulder Rest 20”
    Training table 2
    Santiago Ibañez Fernandez Coach

    C O R E (10 minutes)

    1. Plank 2 x 45” 1. Side plank 2 x 30” (per side)

    1. Up down 2 x 45” 1. Plank leg 2 x 45”

    2 x 45”
    1. Bird dog 2 x 45” 1. Core “V”
    Rest 20”
    Training table 2
    Santiago Ibañez Fernandez Coach

    B A C K T O C A L M (3 minutes)

    1. 1 x 30“ 2. 1 x 30“

    3. 1 x 30” 4. 1 x 30”

    5. 1 x 30” 6. 1 x 30”

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