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Opération "Bouge ton corps" #cardio-training# copie
guillaumeb.loiseau
Created on February 2, 2021
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Transcript
Opération "bOUGE TON CORPS"
#dEFI RESISTANCE#
03
s'echauffer
seance 1
s'ETIRER
seance 2
seance 6
seance 3
seance 5
Petits tests pour ceux qui en veulent plus.
seance 4
Saisis tes résultats
Séance 1
retour
Squats et fentes
Warm up
Gainage avant
Gainage arrière
Déplacement au sol
Pompes
Sauts
Abdos
Push ups
Front plank
Burpees
Bear crawl
Arch up
Scissors
Squats jump
Run
Circuit 1
N1 - 100m N2 - 150m N3 - 200m
N1 - *10 N2 - *15 N3 - *20
N1 - *6 N2 - *8 N3 - *10
N1 - *10 N2 - *20 N3 - *30
N1 - 15s N2 - 30s N3 - 45s
N1 - 15s N2 - 30s N3 - 45s
N1 - *5 N2 - *8 N3 - *12
N1 - 10m N2 - 20m N3 - 30m
Spartan Push ups
Inchworm
Lunge
Back Bridge
High Knee
Tap Plank
Abs Plank
Tuck Jump
Circuit 2
N1 - *40 N2 - *50 N3 - *60
N1 - 15 N2 - 20 N3 - 25
N1 - *10 N2 - *15 N3 - *20
N1 - *5 N2 - *7 N3 - *10
N1 - *10 N2 - *15 N3 - *20
N1 - 15s N2 - 30s N3 - 45s
N1 - *10 N2 - *20 N3 - *30
N1 - *5 N2 - *8 N3 - *12
Saisis tes résultats
Séance 2
retour
Squats et fentes
Warm up
Gainage avant
Gainage arrière
Déplacement au sol
Pompes
Sauts
Abdos
Jumping jack Push ups
Superman plank
Broad jump
Spider crawl
Side Plank
Knee raise
Squats
Run
Circuit 3
N1 - 100m N2 - 150m N3 - 200m
N1 - *15 N2 - *20 N3 - *25
N1 - *6 N2 - *8 N3 - *10
N1 - *10 N2 - *20 N3 - *30
N1 - 15s N2 - 30s N3 - 45s
N1 - 15s N2 - 30s N3 - 45s
N1 - *5 N2 - *8 N3 - *10
N1 - 10m N2 - 20m N3 - 30m
Pike Push ups
Inchworm
Lunge jump
Back Bridge
Jumping Jack
Mountain climber
Crunch
Ninja Jump
Circuit 4
N1 - *40 N2 - *50 N3 - *60
N1 - 15 N2 - 20 N3 - 25
N1 - *10 N2 - *15 N3 - *20
N1 - *5 N2 - *7 N3 - *10
N1 - *10 N2 - *15 N3 - *20
N1 - 10 N2 - 15 N3 - 20
N1 - *10 N2 - *20 N3 - *30
N1 - *5 N2 - *8 N3 - *12
Saisis tes résultats
Séance 3
retour
Squats et fentes
Warm up
Gainage avant
Gainage arrière
Déplacement au sol
Pompes
Sauts
Abdos
T Push ups
Up down & walk
Broad jump
Inchworm
Back Plank
Leg raise
Squats
Run
Circuit 5
N1 - 100m N2 - 150m N3 - 200m
N1 - *15 N2 - *20 N3 - *25
N1 - *6 N2 - *8 N3 - *10
N1 - *5 N2 - *10 N3 - *15
N1 - 7 N2 - 10s N3 - 15s
N1 - 15s N2 - 30s N3 - 45s
N1 - *5 N2 - *8 N3 - *10
N1 - *10 N2 - *20 N3 - *30
Fore arm Push ups
Spider crawl
Wall sit
Arch up
Butt kicker
Wall tap plank
Cycling
Tuck Jump
Circuit 6
N1 - *40 N2 - *50 N3 - *60
N1 - 15s N2 - 30s N3 - 45s
N1 - 15s N2 - 30s N3 - 45s
N1 - *5 N2 - *7 N3 - *10
N1 - 10m N2 - 20m N3 - 30m
N1 - 10 N2 - 15 N3 - 20
N1 - *5 N2 - *10 N3 - *15
N1 - *5 N2 - *8 N3 - *10
Saisis tes résultats
Séance 4
retour
Squats et fentes
Warm up
Gainage avant
Gainage arrière
Déplacement au sol
Pompes
Sauts
Abdos
Push ups
Front plank
Burpees
Bear crawl
Arch up
Scissors
Squats jump
Run
Circuit 7
N1 - 100m N2 - 150m N3 - 200m
N1 - *10 N2 - *15 N3 - *20
N1 - *6 N2 - *8 N3 - *10
N1 - *10 N2 - *20 N3 - *30
N1 - 15s N2 - 30s N3 - 45s
N1 - 15s N2 - 30s N3 - 45s
N1 - *5 N2 - *8 N3 - *12
N1 - 10m N2 - 20m N3 - 30m
Spartan Push ups
Inchworm
Lunge
Back Bridge
High Knee
Tap Plank
Abs Plank
Tuck Jump
Circuit 8
N1 - *40 N2 - *50 N3 - *60
N1 - 15 N2 - 20 N3 - 25
N1 - *10 N2 - *15 N3 - *20
N1 - *5 N2 - *7 N3 - *10
N1 - *10 N2 - *15 N3 - *20
N1 - 15s N2 - 30s N3 - 45s
N1 - *10 N2 - *20 N3 - *30
N1 - *5 N2 - *8 N3 - *12
Saisis tes résultats
Séance 5
retour
Squats et fentes
Warm up
Gainage avant
Gainage arrière
Déplacement au sol
Pompes
Sauts
Abdos
Jumping jack Push ups
Superman plank
Broad jump
Spider crawl
Side Plank
Knee raise
Squats
Run
Circuit 9
N1 - 100m N2 - 150m N3 - 200m
N1 - *15 N2 - *20 N3 - *25
N1 - *6 N2 - *8 N3 - *10
N1 - *10 N2 - *20 N3 - *30
N1 - 15s N2 - 30s N3 - 45s
N1 - 15s N2 - 30s N3 - 45s
N1 - *5 N2 - *8 N3 - *10
N1 - 10m N2 - 20m N3 - 30m
Pike Push ups
Inchworm
Lunge jump
Back Bridge
Jumping Jack
Mountain climber
Crunch
Ninja Jump
Circuit 10
N1 - *40 N2 - *50 N3 - *60
N1 - 15 N2 - 20 N3 - 25
N1 - *10 N2 - *15 N3 - *20
N1 - *5 N2 - *7 N3 - *10
N1 - *10 N2 - *15 N3 - *20
N1 - 10 N2 - 15 N3 - 20
N1 - *10 N2 - *20 N3 - *30
N1 - *5 N2 - *8 N3 - *12
Saisis tes résultats
Séance 6
retour
Squats et fentes
Warm up
Gainage avant
Gainage arrière
Déplacement au sol
Pompes
Sauts
Abdos
T Push ups
Up down & walk
Broad jump
Inchworm
Back Plank
Leg raise
Squats
Run
Circuit 11
N1 - 100m N2 - 150m N3 - 200m
N1 - *15 N2 - *20 N3 - *25
N1 - *6 N2 - *8 N3 - *10
N1 - *5 N2 - *10 N3 - *15
N1 - 7 N2 - 10s N3 - 15s
N1 - 15s N2 - 30s N3 - 45s
N1 - *5 N2 - *8 N3 - *10
N1 - *10 N2 - *20 N3 - *30
Fore arm Push ups
Spider crawl
Wall sit
Arch up
Butt kicker
Wall tap plank
Cycling
Tuck Jump
Circuit 12
N1 - *40 N2 - *50 N3 - *60
N1 - 15s N2 - 30s N3 - 45s
N1 - 15s N2 - 30s N3 - 45s
N1 - *5 N2 - *7 N3 - *10
N1 - 10m N2 - 20m N3 - 30m
N1 - 10 N2 - 15 N3 - 20
N1 - *5 N2 - *10 N3 - *15
N1 - *5 N2 - *8 N3 - *10
retour
#dEFIs croisés#
Défi 2
Défi 1
défi 3
défi 4