Categoriesatp45

ATP45 28/9/2020 -4/10/2020

Α. Warm-up 

A1. Warm-up routine 

  

A2. For form

2 rounds of

8 V sit-ups

4 ground to overhead with dumbbells 

4 push-ups

20 single-unders or 10 jumping jacks 

 

B. Workout Of Day

18 Minutes of

15 V sit-ups

12 ground to overhead with dumbbells

9 push-ups

60 single-unders or 30 jumping jacks

 

Notes

Use a pair of dumbbells, a jump rope and a mat. With a running clock perform as many reps as you can of the sequence 15 V sit-ups + 12 ground to overhead + 9 push-ups + 60 single-unders/30 jumping jacks + 15 V sit-ups ….etc in 18 minutes. Move steadily and continuously throughout the total volume with smooth transitions between exercises.

 

C. Accessory work

C1. Upper body 

4 sets of

20 renegade rows with dumbbells 

15 hand release push-ups

10 reverse flyes

Rest 60 seconds between sets

 

Or  

 

C2. Lower body

4 sets of

20 glute bridges with dumbbell 

10 goblet squatss

10 jumping squats

Rest 60 seconds between sets

 

D. Stretching 

Stretching routine

Α. Warm-up

A1. Warm-up routine

 

A2. For form

Run, 200 meters 

10 jump squats

10 down-ups

 

B. Workout Of Day

For time

Run, 1000 meters 

50 jumping squats

Run, 1000 meters 

50 down-ups

 

Notes

Perform 1000 meters run + 50 jumping squats + 1000 meters run + 50 down-ups. Run a round 1000-meter distance or 500-meter go-return distances always returning to the spot for the jumping squats/down-ups. Maintain a steady, sustainable pace throughout the total volume (both running and exercises).

 

C. Core Strength 

4 sets of

40 seconds, Sit-ups

40 seconds, Heel touches

40 seconds, Starfish crunches

40 seconds, Russian twists

Rest 20 seconds between exercises

Rest 60 seconds between sets

 

D. Stretching 

Stretching routine

Α. Warm-up

A1. Warm-up routine

 

A2. For form

2 rounds of

4 goblet squatss

6 kettlebell swings 

8 push presses with dumbbells

10 toe touches

 

B. Workout Of Day

20 Minutes of

8 goblet squatss

10 kettlebell swings

12 push presses with dumbbells

14 toe touches

 

Notes

Use a pair of dumbbells, a kettlebell and a mat. With a running clock perform as many reps as you can of the sequence 8 goblet squatss + 10 kettlebell swings + 12 push presses + 14 toe touches + 8 goblet squatss ….etc in 20 minutes. Move steadily throughout the total volume, if needed break an exercise into no more than 2-3 sets with short rest between.

 

C. Accessory work

C1. Upper body

4 sets of

8-12 pike push-ups

12-15 bent-over rows

Rest 60 seconds between sets

 

Or 

 

C2. Lower body

3 sets of

20 split squats with dumbbells (10/10 each leg)

Rest 20 seconds

40 seconds, Wall squat hold

Rest 60 second between sets

 

D. Stretching 

Stretching routine

Α. Warm-up

A1. Warm-up routine

 

A2. For form

2 man-makers with dumbbells 

10 side lunges (5/5 each leg)

20 mountain climbers

30 single-unders or 15 jumping jacks

 

B. Workout Of Day

17 Minutes of

5 man-makers with dumbbells 

20 side lunges (10/10 each leg)

30 mountain climbers

60 single-unders or 30 jumping jacks

 

Notes

Use a pair of dumbbells and a jump rope. With a running clock perform as many reps as you can of the sequence 5 man-makers + 20 side lunges + 30 mountain climbers + 60 single-unders/30 jumping jacks + 5 man-makers  ….etc in 17 minutes. Move steadily and continuously throughout the total volume with smooth transitions between exercises

 

C. Core Strength

4 sets of

30 seconds, High plank

30 seconds, Elbows plank

30 seconds, Side plank raises 

Rest 30 seconds betweens sets 

 

D. Stretching 

Stretching routine

Α. Warm-up

A1. Warm-up routine

 

A2. For form

2 rounds of

5 floor chest presses with dumbbells 

5 down ups

5 jumping squats

5 push-ups

10 knee tucks

 

B. Workout Of Day 

20 Minutes of

15 floor chest presses with dumbbells 

10 down-ups

15 jumping squats

10 push-ups

15 knee tucks

 

Notes

Use a pair of dumbbells and a mat. With a running clock perform as many reps as you can of the sequence 15 floor chest presses + 10 down-ups + 15 jumping squats + 10 push-ups + 15 knee tucks + 15 floor chest presses ….etc in 20 minutes. Move steadily and continuously throughout the total volume with smooth transitions between exercises.

 

C. Accessory Work

C1. Upper body

4 sets of

12 bent-over rows with dumbbells

8 shoulder presses with dumbbells 

Rest 60 seconds between sets

 

Or 

 

C2. Lower body

4 sets of

20 side lunges

20 alternating reverse lunges

Rest 60 seconds between sets

 

D. Stretching 

Stretching routine

REST DAY