CORE OF STEEL – Progression

Das Programm um sich 4 Wochen lang mit dem eigenen Körpergewicht zu vergnügen.

  • kein Material benötigt
  • es baut aufeinander auf
  • individuell skalierbar

Viel Spaß

Video Playliste für das Core of Steel Programm

Warmup 1

Warmup 2

Lunge

Mini Leg Blaster

Chair Dips

Back Extension

Plank Walk up

Squat

Flutter Kicks

Eo´s

Cooldown 1

Cooldown 2

Assesment zum Core of Steel Programm

CORE OF STEEL -Workout 15

Warm up 1
Part 1:
6 Rds every 90s
Mini Leg Blaster = 10 Squat + 5/5 Lunge + 5/5 jumps Lunge + 5 Squat jump

Part 2:
5Rds
70%max Plank walk up
70% max of Flutter Kicks,
70 % of Push up,
70% max of Eo´s,
70 % of max Dips

Cool Down:
Foam Roll und etwas ausdehnen, nichts spezielles!

CORE OF STEEL -Workout 14

Warmup 2

Part 1:

6 Rds

70% of max Squats, 70% max of Eo´s,  70 % of max dip

Part 2:

6 Rds

70% max Plank walk up, 70%of max Lunges, 70% max of Flutter Kicks

Cooldown :

3 Rds

3x Scorpion Strech, 8x Hip Bridge, 90/90 Strech e/s

CORE OF STEEL -Workout 13

Warmup 1

Part 1:

7 Rds

60% of max Squats, 60%of max Lunges, 60 % of max dip

Part 2:

7 Rds

60% max Plank walk up, 60% max of Eo´s, 60% max of Flutter Kicks

Cooldown 1

CORE OF STEEL -Workout 12

Warmup 2

Part 1:

5Rds

60% of max Squats, 60%of max Lunges, 60 % of max dip

Part 2:

5 Rds

60% max Plank walk up, 60% max of Eo´s, 60% max of Flutter Kicks

Cooldown 2

CORE OF STEEL -Workout 11

Warmup 1

Part 1

7 Rds

60 % of max Lunge, 60% of max dips, 60 % of max Plank walk up, 16 saubere Back Extensions

Cooldown:

4Rds 6x 1Leg Hip Bridge e/s, Scorpion Strech, Floors Slide

CORE OF STEEL -Workout 10

Warmup 2

Part 1:

7 RDS

60% of max Squats, 60% of max Eo´s, 60% of max Pushups, 60% of max. Flutter Kicks , 6x 1Leg Hip Bridge e/s, Scorpion Strech, Floors Slide

Cooldown 2

CORE OF STEEL -Workout 9

Warmup 1

Part 1:

1 Rds 70% of max Squats, 70%of max Lunges, 70 % of max Dips , Hip Flexor

5 Rds

50% of max Squats, 50%of max Lunges, 50 % of max Dips , Hip Flexor Strech

Part 2:

1 Rds

70% max Plank walk up, 70% max of Eo´s, 70% max of Flutter Kicks, 16 saubere Backextensions, Scorpion strech

5 Rds

50% max Plank walk up, 50% max of Eo´s, 50% max of Flutter Kicks, 12 saubere Backextensions, Scorpion strech

Cooldown

2Rds

Jane Fonda (siehe Video ab 1:06,13 -1:08,26) ;-)

CORE OF STEEL -Workout 8

Warmup 2

Part 1:

5 Rds

40% of max Squats, 40% of max Lunges, 40 % of max Dips , Hip Flexor Strech

Part 2:

5 Rds

40% max Plank walk up, 40% max of Eo´s, 40% max of Flutter Kicks, 12 saubere Backextensions, Scorpion strech

Part 3: 7 min March on Place alle 20s 1 BP + 1 Touch jump Touch

Cooldown

individuell strech

CORE OF STEEL -Workout 7

Warmup 1

Part 1:

1 Rds 70% of max Squats, 70%of max Lunges, 70 % of max Dips , Hip Flexor

5 Rds

40% of max Squats, 40%of max Lunges, 40 % of max Dips , Hip Flexor Strech

Part 2:

1 Rds

70% max Plank walk up, 70% max of Eo´s, 70% max of Flutter Kicks, 16 saubere Backextensions, Scorpion strech

5 Rds

40% max Plank walk up, 40% max of Eo´s, 40% max of Flutter Kicks, 12 saubere Backextensions, Scorpion strech

Cool Down 1 (anstelle Backextension Hip Bridge)

CORE OF STEEL -Workout 6

Warmup 2

Part 1:

5 Rds

40% of max Squats, 40% max of Eo´s 40%of max Lunges, 40 % of max Dips , Hip Flxor Strech

Part 2:

4 Rds

40%max Plank walk up, 12 saubere Backextensions, 40% max of Flutter Kicks,  Scorpion strech

Cool Down 2

CORE OF STEEL -Workout 5

Warmup 1

1 Rd

60% of of max Lunge, 60% of max Dips, 60 % of max Plank walk up, 12 saubere Back Extensions

6 Rds

30 % of max Lunge, 30% of max Dips, 30 % of max Plank walk up, 12 saubere Back Extensions

Part 2:

6 min March on Place alle 20s 1 BP + 1 Touch jump Touch

Cool Down 1 (anstelle von Backextensions bitte in die Hipbridge gehen)

CORE OF STEEL -Workout 4

Yeeaaahhhhh ein Assesment!!!!

Warm up 2

Yeah Assesment

Anzahl aufschreiben von (Nutzt eurer Download)

60s max Lunges, max Dips, max. Back Extension, max Plank walk up

Part 1:

5 Rds – 30 % of max Lunge, 30% of max Dips, 30% Back Extension, 30 % of max Plank walk up

Part 2: 6 min March on Place alle 30s 1 BP + 1 Touch jump Touch

Cool Down 2

CORE OF STEEL -Workout 3

Warm up 1

1 Rds

 60%of max Spuat, 60% of Eo´s, 60% of Push ups 60% of Flutter Kicks, Hip Flexor Strech

6 Rds 

30% of max Squats, 30% of max Eo´s, 30% of max Pushups, 30% of max. Flutter Kicks

3 Rds

Cool Down 1 (aber etwas abgewandelt)

20s Front Bridge + 20s Kayaker + 20s Hollow Hold + 20s Hip Bridge

2 Rds

Hip Flexor Strech, Scorpion Strech,

CORE OF STEEL -Workout 2

REST – und MOBILITY DAY

2 Rds

Movement Prep

4 Rds 

10 Rocks

6 Table Rocks

6x inchworm

3/3 Alligator PU

Lat+ Pec Strech

Ich weiß ihr wollt Gas geben… aber heute ist locker. Auch das ist in einem guten Trainingsplan enthalten. PAUSEN.

Nur in der Pause hat der Körper überhaut die Chance zu wachsen und sich auf neue Aufgaben vorzubereiten.

Heute ist Restday. Also nutzt die Zeit, bewegt euch etwas durch und lest mal ein Buch. Montag gehts weiter. Alla Hopp.

CORE OF STEEL -Workout 1

Warmup 2 (WuCd 2)

Assesment: Anzahl aufschreiben von 60s max. Wiederholungen:

Squats, Push up, Eo´s, Flutter Kicks

Training: 5 Rds

30% of max Squats, 30% of max Pushups, 30% of max Eo´s, 30% of max. Flutter Kicks

Cooldown 2 (WuCd 2)