Circuit training, full body: 2 days/ Week

2 times  a week.

Rest time: 

 1 minute rest after sets 1-2 and 2 minutes rest after sets 3-4 

(MMA, Box, Karate, Brottning, Wrestling, Judo, Parkour, Soccer, Fotboll).

 

Day 1:

Warmup           5 mins


1. Push up (10 rep), leg extension machine (8 rep), lateral raise dumbbell (6 rep),  back extension (10 rep).

2. Chest press dumbbell  (10 rep), biceps curl barbell (8 rep), triceps cable pushdown (6 rep)

3. Barbell deadlift ( 5 rep), underhand row barbell (6 rep), squat jump (10), barbell upright  row (8).

4. Chest press incline (6 rep), parallel dips (6rep), lateral raise bent over (8), pull up (6 rep)

5. Seated cable row (8 rep), barbell clean and press (6), front raise barbell (6), triceps barbell lying  (6)

6. Dumbbell press  alternate (6), barbell hang clean (3), shrug dumbbell jump (8)

7. Stretching       10 mins

Day 2:

1. Yoga        2 mins 

2.Kettlebell exercise .        3*15 (10 min)

3.Cross fit exercise       3*15 (15 min)

4. Medicine boll           2*15 (5 min)

5.Treadmill                          30 min

6.Abs                                    10 min

7.Recovery                          5 min

 

 

REFERENCES  

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