This is a structured program on two cycles 4 weeks each.
Each training week includes four days of training that alternates between two tabs:
Each training week includes four days of training that alternates between two tabs:
Monday and Thursday: A card
Tuesday and Friday: board B
beginning of each tab to run heating and exercise bike or treadmill treadmill and exercises for the abs, obliques and lower back. At the end of the training session to perform stretching exercises.
Each card provides training exercises "basic" exercises and "complementary."
Additional exercises are performed with 3 sets of 8 repetitions with a rest between sets of 1 minute and 30 seconds.
The basic exercises are performed with 85% of the maximum load and the number of repetitions of 4-5 and a serial number that varies with the following schedule:
First week: 3 x 5 -4
Second week: 4 x 5-4
Third week: 5 x 5-4
Fourth Week : 3 x 5-4
rest between sets is about three minutes.
The next four weeks of the program follow a similar pattern of training.
Link card training
