- ptundeland.blogg.se

2014-01-29 17:22:00

Tabata intervaller, benpass & Hot Mojo

Igår blev det lite stressigt mellan klasser och kunder och därför fick det bli ett snabbt och effektivt pass med hjälp av Tabata intervaller. Tabata innebär att man arbetar i 20 sek och vilar i 10 sek 8 gånger, varje intervall blir därmed 4 minuter lång. Jag valde 6 övningar;

- Thrusters med Kettlebell

- Burpees

- Kettlebell swing

- Boxjump

- Höga knän på boxsäck

- Russain twist med boll

Totalt blev det 24 min + 10 min uppvärmning. Perfekt om man har ont om tid!

Idag blev det ett benpass med följande upplägg;

Uppvärmning:
- Cykel 10 min
- SMR (Self myofascial realse) med boll och foamroller ca 10 min
- Knäböj 20 kg 10 reps, 50 kg 8 reps

Huvuddel;
- Knäböj 60 kg 3x6
- Front squat 50 kg 3x6

- Benpress 140 kg 3x6
- Enbens Hamstringcurl i TRX 3x8/ben
- Lunge back with jump i TRX 3x12/ben (Utfall bak med ett enbenshopp på toppen)

Avslutade med 6 magövningar med 30 sek på vardera övning.

Nu blir det Hot Mojo om en stund, yoga i 38° värme, så nu skall det svettas lite till!

Ha en go onsdag!

PS; Bilderna är tagna från Goggle då jag är dålig på att ta bilder när jag tränar!

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