Workout Routine

Camilla

by KasperPL

Træning

Workouts

Tirsdag

Mavebøjninger

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Mavebøjninger

3 sets

Løb

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Løb

1 sets

Squat på BOSU m/ balancekugle

Set
Intensity
Weight
Reps
Rest time
1
6
15 sec
2
6
15 sec
3
6
15 sec

Squat på BOSU m/ balancekugle

3 sets

TRX benløft

Set
Intensity
Weight
Reps
Rest time
1
6
30 sec
2
6
30 sec
3
6
30 sec

TRX benløft

3 sets

Bækkenløft på bold

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
15 sec
2
–
–
10
15 sec
3
–
–
10
15 sec

Bækkenløft på bold

3 sets

Planke

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec

Planke

3 sets

Rygløft

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Rygløft

3 sets

Grå bold hofte

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Grå bold hofte

3 sets

Grå bold skulder

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec

Grå bold skulder

1 sets

Kettlebell twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec

Kettlebell twist

3 sets

Onsdag

Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Lunges

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
75% TM
8
100 sec
3
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

pullup

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
75% TM
8
100 sec
3
85% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

dip

3 sets

Box jump

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Box jump

3 sets

Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
10
100 sec
3
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 7.5 kg

Row

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

squat

3 sets

Bænkpres håndvægt

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

Bænkpres håndvægt

3 sets

Skulderpres håndvægt

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

Skulderpres håndvægt

3 sets

Skulderbøjning

Set
Intensity
Weight
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Skulderbøjning

3 sets

Benpres

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Benpres

3 sets

Torsdag

Løb

Set
Intensity
Weight
Reps
Rest time
1
30 sec

Løb

1 sets

Mavebøjninger

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Mavebøjninger

3 sets

Planke strakt arm m/ håndskifte

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Planke strakt arm m/ håndskifte

3 sets

Bækkenløft på bold

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Bækkenløft på bold

3 sets

Rygløft

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Rygløft

3 sets

TRX benløft

Set
Intensity
Weight
Reps
Rest time
1
6
30 sec
2
6
30 sec
3
6
30 sec

TRX benløft

3 sets

Boldkast på bosu

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Boldkast på bosu

3 sets

mountain climbers

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec

mountain climbers

3 sets

Benløft dips stativ

Set
Intensity
Weight
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Benløft dips stativ

3 sets

Fredag

Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Lunges

3 sets

Pullup

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Pullup

3 sets

Dip

Set
Intensity
Weight
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec

Dip

3 sets

Box jump

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Box jump

3 sets

Row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
100 sec
2
70% TM
10
100 sec
3
80% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 7.5 kg

Row

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 2.5 kg

squat

3 sets

Bænkpres håndvægt

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 3+ reps, increase TM by 5 kg

Bænkpres håndvægt

3 sets

Skulderpres håndvægt

Set
Intensity
Weight
Reps
Rest time
1
50% TM
8
100 sec
2
60% TM
8
100 sec
3
70% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

Skulderpres håndvægt

3 sets

Skulderbøjning

Set
Intensity
Weight
Reps
Rest time
1
8
30 sec
2
8
30 sec
3
8
30 sec

Skulderbøjning

3 sets

Benpres

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
30 sec
2
–
–
8
30 sec
3
–
–
8
30 sec

Benpres

3 sets