2015. november 10., kedd

Edzés (ketogén étrend mellett, kettlebell)

The program is to be conducted 3 days a week for Strength Training and 2 days a week for Fat Burn, alternating workout A&B on non-consecutive days.

WEEK ONEWEEK TWO
Day 1 – Workout ADay 1 – Workout B
Day 2 – Fat Burn: HIITDay 2 – Fat Burn: HIIT
Day 3 – Workout BDay 3 – Workout A
Day 4 – Fat Burn: HIITDay 4 – Fat Burn: HIIT
Day 5 – Workout ADay 5 – Workout B
Days 6 & 7 – RestDays 6 & 7 – Rest


WORKOUT A
ExerciseEquipmentMuscleSetsReps
Double Kettebell SquatsKettlebellLegs412
Double Floor PressKettlebellChest412
Double Kettlebell Bent Over RowKettlebellBack412
Dual Kettlebell SnatchsKettlebellTraps412
Kettlebell Overhead Triceps ExtensionKettlebellTriceps412
Ketlebell Bicep CurlsKettlebellBiceps412


WORKOUT B
ExerciseEquipmentMuscleSetsReps
Double Kettebell SquatsKettlebellLegs412
Kettlebell DeadliftKettlebellBack412
Double Kettlebell Military PressKettlebellShoulders412
Double Kettlebell Bent Over RowKettlebellBack412
Kettlebell Overhead Triceps ExtensionKettlebellTriceps412
Ketlebell Bicep CurlsKettlebellBiceps412


FAT BURN: HIIT/ CARDIO
ExerciseEquipmentMuscleSetsReps
HIIT: Kettlebell SwingsKettlebellCore / Body520
LISS CardioMachine of your choiceHeart 20 min

Note: For Cardio, I suggest a machine that you are not used to and is hard, such as Stair Climbing machine. You do not add weight to these exercises. Start Kettlebells swings with 20 to 30 lbs., increase if easy.





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