CKD Fitness

Full power circles

Day
[day_number]

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

 

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Warm-up program:

3 rounds, perform each exercise for 60 seconds

1) Jumping rope

2) Jumping Jacks

Mobility:

Each exercise 10 repetitions

1) Walkout with Legs Stretched & amp; Upper body rotation

2) Plank lung with upper body rotation

Main Training:

3 rounds, perform each exercise for 60 seconds

1) Each exercise 2 sets and 15 repetitions

a) Set pause: 40 seconds

b) After the exercise: 60 second pause then continue with the next exercise

2) Front knee bend with barbell

A)- Full body exercise, primarily for the body parts: thighs and buttocks

Superset: Bound Squat
– Explosive force, primarily for the body parts: thighs

3) Cross lifting with barbell:

a) – For the thighs and the buttocks

Superset: Intermittent Dropouts

– Explosive force, primarily for the body parts: thighs

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

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