HBU JDR TrÃ¦ningspas

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body Workout

Husk opvarmning 5-10 min inden start (evt. med let vÃ¦gtÃ¸velser)

Fokus for nybegyndere, START BLID = undgÃ¥ skader

Begyndere skal tage mellem 8-12 gentagelser.
(styrke - muskelmasse - tekniktrÃ¦ning)
Dvs. hvis i vÃ¦lger at lÃ¸fte en vÃ¦gt 8 gange, skal vÃ¦gten vÃ¦re sÃ¥ stor at i ikke kan lÃ¸fte den 9 gange, ellers stig i vÃ¦gt - lyt til jeres krop

Medium skal tage mellem 6-8 gentagelser. (styrke)

Pro skal tage mellem 4-6 gentagelser (styrke)
Evt. lÃ¸ft som medium, da sÃ¥ stor vÃ¦gt kan give skader hvis forkert teknik!

Fokus pÃ¥ jeres coremuskler (ryg og mave, da mange Ã¸velser rammer der! - STOP VED ENHVER FORKERT SMERTE!!

- Drenge: Husk smidighedsÃ¸velser!

Workout A (let) 5 exercises, 32 mins

Rowing	0x0 reps	rest: 5s
Dumbbell Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s

LÃ¸b (hÃ¥rd interval) 2 min hurtig, 1 min lunt/gÃ¥ 1 exercises, 31 mins

Running

0x0 reps

rest: 30s

Workout (hÃ¥rd) 8 exercises, 52 mins

Rowing	0x0 reps	rest: 5s
Dumbbell Lunge	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

LÃ¸b (lang 40 min normal tempo) 1 exercises, 41 mins

Running

0x0 reps

rest: 40s

Workout C (yderst let) 5 exercises, 34 mins

Rowing	0x0 reps	rest: 5s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
	3x8 reps	rest: 60s