Week 3:
Training overview – this week will be more conditioning oriented. you can substitute any aerobic work with whatever you like: bike, running, jump rope, etc. taking into consideration that not all of you have access to a gym right now, I’ve added more conditioning types of workout that you can do with a set of DB and a pull-up bar.
Try to do at least 3 out of the 5 workouts.
Sunday:
Superset 5 sets: 3 seconds on the way down, 3 seconds pause
Superset 5 sets: 3 seconds on the way down, 3 seconds pause
Core circuit Tabata: 20 seconds on 10 seconds off X8 rounds
Monday:
4- 5 Rounds:
Core: Plank positions Total of 5 minutes
Tuesday
Warm-up: 5 rounds
6 consecutive rounds of
Core : 3 sets
Wednesday
10 minutes of jump rope. Every fall, you need to complete 5 burpees
Then move to the next part: 10 consecutive Rounds
*Each exercise is followed by 1 minute of jump rope, bike, or stance in motion.
Thursday :
Treadmill or bike sprints
Dynamic stretching warmup
5 minutes warm-up easy pace
10 minutes easy pace
Friday
Warm-up:
*you can break it down into 3 rounds of 5 minute
Bodyweight beatdown:
Every exercise use the following tempo 3/3/3
3 seconds on the way up, 3 seconds pause, 3 seconds on the way down.
© 2019, Tomer Alroy
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