VKO 47 (21.-27.11.)

MAANANTAI

Supersetit:

4x 8-12

1a pystypunnerrus

1b penkkiveto

4x 8-12

2a leveä penkkipunnerrus

2b vipunosto sivulle

TIISTAI

10min, 30s välein:

1x raaka rinnalleveto

10min, 1min välein:

1-2x raaka rinnalleveto

10min ajan, 1min työ 1min lepo:

5x maastaveto

5x tangon yli yleisliike

KESKIVIIKKO

16.00 strength&conditioning*

17.00 ski-bike-row**

18.00 quick HIIT '45min***

18.45 stretching&flexibility '45min

* s&c

4x8/8 hack squats&single leg dl row

4x12/8 squat hold press&half kneeling press

4x12/8 side lunge&single arm chest press

3x12/12/12 hinge to twist&standing twist&leg wipers

+ finisher, tottakai!

** ski-bike-row

1st set / 5min each

2nd set / 4min each

3rd set / 3min each

4th set / 2min each

5th set / 1min each

*** quick HIIT

4 Rounds (No Break)

Round 1

10s- Criss Cross Squat

20s- Mountain Climber

30s- Pushups

40s- Running in Place

50s- Punches (Combinations) Fast as Possible

60s- Jumping Jacks

Round 2

10s- Squat Jump

20s- Mountain Climber (Oblique Twist)

30s- Pike Pushup

40s- Running in Place

50s- Reverse Angels

60s- Jumping Jacks

Round 3

10s- Jump Tucks

20s- Bicycles

30s- Walk Out Pushup

40s- Running in Place

50s- Back Lifts

60s- Sprint

Final Stage

10s- Pistol Squat

20s- Deep Mountain Climber

30s- Push Off- Pushup

40s- Jumping Jacks

50s- Supermans

60s- Burpees

+ core finisher

TORSTAI

Koneita ja kehonpainoa (uusinta 6.7.22)

5x 2min välein vaihto:

a) 30s hiihto + kuppikeinunta

b) 45s soutu + kierros "Petterin treeniä" (10x punnerrus, 10x kerälinkkuveitsi, 10x askelkyykkyhyppy)

c) 60s pyörä + lankku

PERJANTAI

10x10 takakyykky

LAUANTAI

10.00 morning grind

- tba

SUNNUNTAI

18.00 Josen kehonpainotreenit 90'

Muistathan ilmoittautua tunneille ajoissa, kiitos!