Vorname: Marissa
Name: Rivero
Gewicht: ~50kg
Größe: 152cm
Training
Monday: Arms/Abs/Cardio
Dumbbell Curls 3×20
Triceps Rope Extensions 3×20 (Superset)
1 minute Sprint
Jump Squats 3×20
Ice Skaters 3×20 (Superset)
Hammer Curls 3×20
Assisted Dips 3×20
1 minute Sprint
Tuck Jumps 3×20
Jump Lunges 3×20 (Superset)
20 minute Ab Workout
30 min Cardio
Tuesday: Back
Assisted Pull Ups Wide Grip 3×25
Kettle Bell Swings 3×25 (Superset)
2 min run on 10% Incline
Seated High Row Wide Grip 3×25
Plyo Push Up 3×25 (Superset)
2 min run on 10% Incline
Straight Arm Row 3×25
Med Ball Slams 3×25 (Superset)
2 min run on 10% Incline
One Arm Dumbbell Rows 3×25
Tuck Jumps 3×25 (Superset)
45 min HIIT on Treadmill
Wednesday: Legs/Abs
Weighted Squats 4×25
Jump Squat on Bosu 4×25 (Superset)
1 minute run at 75% of Output
Weighted Curtsy Lunge 4×25
Sumo Squat Jumps 4×25 (Superset)
2 minute run at 75% of Output
Donkey Kicks on Smith Machine 4×25 Each Leg
Leap Frogs 4×25 (Superset)
3 minute run at 75% of Output
Weighted Sumo Squats 4×25
Straight Leg Deadlifts 4×25 (Superset)
Weighted Abs on Decline Bench 3×25
Roman Chair Holding Dumbbell with Feet 3×25 (Superset)
45 Minutes HIIT Cardio
Thursday: Chest
Dumbbell Press 3×20
Push Ups to Failure
High Knees 1×1 minute
Incline Dumbbell Press 3×20
Push Ups feet on ball to Failure
High Knees 1×1 minute
Cable Fly’s 3×20
Standing Calf Raises 4×20
Weighted Abs on Incline Bench 5×35
V Ups 5×35
Cardio: 30 Min
Friday: Total Body Circuit (High Tempo)
Squat to Shoulder Press 3×20
Deadlifts to Upright Rows 3×20 (Superset)
Alternating Dumbbell Curls 3×20
Skull Crushers 3×20 (Superset)
Reverse Lunge with a High Row 3×20
Assisted Pull Ups x 20 (Superset)
Curtsy Lunge on Box 3×20
Weighted Bridge on Ball 3×20 (Superset)
Assisted Pull-ups 3×20
Hack Squats 3×20 (Superset)
45 minutes of Cardio
Saturday: Plyo/Sprints
Yard Sprints 4x50m (1 minute rest between)
Tuck Jumps 2×30
Jump Lunges 2×30
Yard Sprints 3x50m (1 minute rest between)
Jump Squats 2×30
High Knees 2×30
Yard Sprints 2x50m
Yard Sprint 1x100m
Cardio: 45 min
Sunday: Rest Day
Recovery
Bilder
Lesezeichen