Kraftausdauer

Woche 1

Workout 1

5 Rounds

10' mountain climbers
20' plank hold
30' jump ins

Workout 2

5 Rounds:

10' glute bridges fast
20' glute brigde hold
30' glute brigde slow

Workout 3

5 Rounds:

12' push ups
12' high plank
36' floor press slow

Woche 2

Workout 1

5 Rounds:

10' tuck ups fast
10' hollow hold
40' k2chest slow

Workout 2

5 Rounds:

10' squats fast
10' squat bottom hold
40' lunges slow

Workout 3

5 Rounds:

12' sit ups fast
48' comp. sit up slow

Woche 3

Workout 1

5 Rounds:

15' jumping lunges
45' lunges slow

Workout 2

5 Rounds:

12' V-Ups
48' leg raises

Workout 3

5 Rounds:

10' push ups
10' push up bottom hold
10' push up ½ hold
30' floor press

Woche 4

Workout 1

5 Rounds:

10' squats fast
10' squat bottom hold
10' ½ squat hold
30' air squat slow

Workout 2

5 Rounds:

10' pike push ups
10' push up hold
40' shoulder press

Workout 3

5 Rounds:

10' mountain climbers
20' plank hold
30' jump ins