Circuit training/ 2 days

2 times  a week.

2 pass cirkelträning,  2ggr i veckan.

No rest between stations. 

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

Click on each exercise to see pictures!

Klicka på varje övning för att se bilder!

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. ssp Yoga        2 mins 

2.Kettlebell exercise .        10 mins

3.Crossfit exercise       15 mins

4. Medicine boll           5 mins

5.Treadmill                           30 mins

6.Abs                                    10 mins

7.Recovery                          5 mins

SSPJSSM  ssp journal of sport and medicine


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