NANOBARS WORKOUT GUIDE WORKOUT 1 20 ROUNDS EMOM (EVERY MINUTE ON THE MINUTE) 5

NANOBARS WORKOUT GUIDE WORKOUT 1 20 ROUNDS EMOM (EVERY MINUTE ON THE MINUTE) 5 NB SUSPENSION PULLUPS 10 AIR SQUATS 12 ROUNDS EMOM (EVERY MINUTE ON THE MINUTE) 10 NB STAND PUSHUPS WORKOUT 2 5 NB PULLUPS (TOTAL 100) EVERY 30 SECONDS FOR 5 MINUTES 5 SQUATS (TOTAL 100) EVERY 30 SECONDS FOR 5 MINUTES 5 NB PUSHUPS (TOTAL 100) EVERY 30 SECONDS FOR 5 MINUTES 10 MOUNTAIN CLIMBERS 10 PUSHUPS 10 MOUNTAIN CLIMBERS 5 HANGING KNEE RAISES 5 PULLUPS 5 HANGING KNEE RAISES 30 SECONDS PLANK 10 PUSHUPS 30 SECONDS PLANK 10 SEC. L-SIT HOLD ON BAR 5 CHIN UPS 10 SEC. L-SIT HOLD ON BAR WORKOUT 3 x5 x5 **SUSPENSION MAX HOLD PLANCHE LEAN 1MIN REST MAX HOLD L-SIT 3 PLANCHE LEAN PUSHUPS 6 PIKE PUSHUPS 12 NB STAND DIPS CONVERT TO SUSPENSION STRAPS 6 PULLUPS 10 SCAPULA PULLUPS 3 JONNY PULLUPS WORKOUT 4 x4 x4 x4 ** SUSPENSION 6 PULL-UPS EMOM FOR 12 MIN 6 DIPS EMOM FOR 12 MIN 10 INVERTED ROWS EMOM 12 MIN 10 PUSHUPS EMOM 12 MIN WORKOUT 5 ** SUSPENSION 3X12 PULLUPS 3X12 ROWS 3X12 CHINUPS 3X12 BICEP CURLS 3X8 AB ROLLOUT WORKOUT 6 3X3 SUPER EXPLOSIVE JUMPS USING ARMS TO PULL AND ASSIST 3X5 SHRIMP SQUATS (HOLD STRAP FOR ASSISTANCE) 3X12 BULGARIAN SPLIT SQUATS (BACK LEG ON FOOT STRAP) 3X8 SQUAT JUMPS 3X12 MOUNTAIN CLIMBERS WORKOUT 7 x4 5 TOP HALF PULLUPS 5 PULLUPS, 5 BOTTOM HALF PULLUPS 3X3-5 ARCHER PULL-UPS 5 TOP CHIN-UPS 5 CHINUP 5 BOTTOM CHIN-UPS 3X3-5 ARCHER PULL-UPS GRIP TRAINING 3X 1 HAND MAX HOLD (LEFT AND RIGHT HAND) WORKOUT 8 x4 x4 5 TOP HALF INVERTED 5 INVERTED ROW 5 BOTTOM HALF INVERTED ROWS 3X12 INVERTED ROWS 3 SETS 12 PULL-UPS 5 TOP HALF CHIN-UPS 5 CHINUP 5 BOTTOM HALF CHIN-UPS SCAPULA PULLUPS 3X12 GRIP TRAINING 3X 1 HAND MAX HOLD (LEFT AND RIGHT HAND) WORKOUT 9 SCAPULA PUSHUPS 3X12 TRICEP DIPS 3X12 TRICEP EXTENSION 3X12 REAR DELT 3X12 SIDE DELT 3X12 FRONT DELT 3X12 3XPLANK MAX TIME WORKOUT 10 WORKOUT 11 5 PULLUPS EMOM 10 TIMES 8 DIPS EMOM 10 TIMES 5 PULLUPS EMOM 10 TIMES 12 PUSHUP EMOM 10 TIMES 10 PUSHUPS, 10 SECONDS REST 9 PUSHUPS , 10 SEC REST 8 PUSHUPS , 10 SEC REST DOWN TO 1 TAKE 1 MIN REST 1 PUSHUP, 10 SECONDS REST 2 PUSHUP , 10 SEC REST .....UP TO 10 WORKOUT 12 5 BOMBER PUSHUP, 3 SQUAT JUMP EMOM 10X 5 MIN REST 10 DIPS, 10 SQUATS EMOM 10X 5 MIN REST 10 PUSHUPS, 10 WALKING LUNGES EMOM 10X WORKOUT 13 7PULLUPS 10 JUMP SQUATS 7 CHINUP 10 JUMP SPLIT SQUATS 3X 30 SEC REST AFTER EACH EXERC 3 MIN REST AFTER EACH SET WORKOUT 14 7 DIPS 20 SQUATS 7 INVERTED ROWS 10 LUNGES 3X 30 SEC REST AFTER EACH EXERCISE 3 MIN REST AFTER EACH SET 5 PULL-UPS, AND 15 SQUATS ON 1 MIN INTERVAL FOR 15 MINUTES WORKOUT 15 WORKOUT 16 3X10 DIVE BOMBER PUSHUPS 3X10 TRICEP PUSHUPS 3X10 PIKE PUSHUPS 3X10 PAUSE(AT BOTTOM) PUSHUPS MAX HOLD PUSHUP AT BOTTOM 3X MAX HOLD FRONT LEVER VARIATION 3X3-5 SKIN THE CATS 3X10 TOES TO BAR 3X3 ONE ARM INVERTED ROWS (EACH ARM) 3X5 ARCHER PULLUPS 3X12 PULLUPS 3X5 AB ROLL OUTS WORKOUT 17 BULGARIAN DIPS (3X8) PULLUPS (3X8-10) PUSHUPS (3X10-12) JONNY PULLUPS (3X5) ARCHER PUSHUPS (3X5 EACH ARM) INVERTED ROWS (3X10) WORKOUT 18 **SUSPENSION 3X8 PEC FLYES 3X PIKEPUSHUPS 3X10 DIPS 3X15 PUSHUPS 3X8 TRICEP EXTENSION 3X12 TRICEP DIPS WORKOUT 19 **PUSHUP BARS 25 SQUATS 5 HANDSTAND PUSHUPS 3MIN REST 30 JUMP ROPES 10 PIKE PUSHUPS 3MIN REST 1 MIN PLANK 15 PUSH-UPS 3MIN REST 1 SET OF MAX LSIT ON NB 20 LUNGES WORKOUT 20 x4 30sec rest x3 20sec rest x2 10sec rest x1 20 PUSHUPS 5 AB ROLL OUTS 3 MIN REST 30 CALF RAISES 15 DIPS 10 ROWS 3MIN REST 20 SQUATS 8 CHIN-UPS 3MIN REST 50 MOUNTAIN CLIMBERS 30 GOOD MORNING MAX L_SIT HOLD WORKOUT 21 x3 x3 x3 x3 10 JUMPING SPLIT SQUATS 20 MOUNTAIN CLIMBERS 10 STANDING TUCK JUMPS MAX HOLD L-SIT 20 PUSHUPS WORKOUT 22 x5 3X 10 DIVE BOMBER PUSHUPS 3X 10 SEC PLANCHE LEAN 20 AIR SQUATS 10 DIPS 10 INVERTED BICEP CURLS 10XPUSHUPS 10XMOUNTAIN CLIMBERS 10 PULLUPS 10 TOES TO BARS 1X GRIP MAX HOLD WORKOUT 23 x10 x5 x3 1 PULLUP 30 SEC REST 2 PULLUP 30 SEC REST 3 PULLUP 30 SEC REST... ..UNTIL FAILURE 1 DIP 30 SEC REST 2 DIP 30 SEC REST 3 DIP 30 SEC REST.... ..UNTIL FAILURE 1 TOE TO BAR 30 SEC REST 2 TOE TO BAR 30 SEC REST 3 TOE TO BAR 30 SEC REST ..UNTIL FAILURE 1 PIKE PUSHUP 30 SEC REST 2 PIKE PUSHUP 30 SEC REST 3 PIKE PUSHUP 30 SEC REST ..UNTIL FAILURE WORKOUT 24 3X10 PEC FLYES 3X3 ARCHER PUSHUP 3X6 PIKE PUSHUPS 3X10 INCLINE PUSHUPS 3X10 AB ROLL OUTS 3X12 BULGARIAN DIPS 1X MAX FRONT SUPPORT WORKOUT 25 PLANK (MAX HOLD) 3X12 LEG CURLS (USE FOOT STRAPS) 3X12 INCLINE PUSHUPS (USE FOOT STRAPS) 3X12 KNEE TUCKS (USE FOOT STRAPS) 3X8 PEC FLYES 3X8 KNEE TUCKS + PUSHUP (USE FOOT STRAPS) 3X MAX L-SIT HOLD WORKOUT 26 3X3 ARCHER DIPS ON RINGS/NANOBARS (3X3) 3X3 ARCHER PULLUPS ON RINGS/NB 3X4 1-FINGER ASSISTED PULLUPS ON RINGS/NB 3X12 PUSHUPS ON RINGS/NB 3X6 2-FINGER ASSISTED PULLUPS ON RINGS/NB 3X MAX HOLD FRONT SUPPORT HOLD 3X8 3-FINGER ASSISTED PULLUPS ON RINGS/NB WORKOUT 27 100 BURPEE PULL-UPS FOR TIME 1X HANG ON NANOBARS AS LONG AS POSSIBLE WORKOUT 28 3X10 PULL-UPS 1 PULL-UPS 1 TOES TO BAR 2 PULL-UPS 2 TOES TO BAR 3 PULL-UPS 3 TOES TO BAR ...UNTIL FAILURE 1 CHIN UP, 1 HANGING KNEE RAISE 2 CHIN-UP 2 HANGING KNEE RAISE ...UNTIL FAILURE 3X8 ONE ARM INVERTED ROWS 3X15 INVERTED ROWS WORKOUT 29 3X5 MUSCLE UP 3X5 EXPLOSIVE PULLUPS 3X5 SKIN THE CAT 3X10 DIPS 3X10 PULLUPS 3X10 BICEP CURL 3X10 TRICEP EXTENSION WORKOUT 30 SHOOT US AN EMAIL WITH TITLE "MY WORKOUT" TO INFO@KENSUIFITNESS.COM AND SHARE YOUR WORKOUTS WITH US AND INCLUDE YOUR NAME, WEBSITE, INSTAGRAM HANDLE , ETC SO WE CAN GIVE YOU CREDIT AND HELP OTHERS FIND YOU! GOT A NANOBAR WORKOUT YOU WANT TO SHARE? uploads/Ingenierie_Lourd/ nanobars-guide.pdf

• Détails
• Publié le Jui 27, 2021
• Catégorie Heavy Engineering/...
• Langue French
• Taille du fichier 14.0003MB