street workout

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RATING: 90 (FROM 3 JEFIT MEMBERS)

2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Street Workout : sÃ©ance de 45 minutes
Cette routine sâ€™adresse Ã des pratiquants rÃ©guliers de musculation traditionnelle. Si vous dÃ©butez la pratique, nâ€™hÃ©sitez pas Ã vous faire assister pour la rÃ©alisation des exercices. RÃ©pÃ©tez cette routine de street workout 4 fois sous forme de circuit :
- 5 tractions assistÃ©es (gravitron/Ã©lastique)
- 10 pompes
- 6 dips
- 10 crunchs

Monday
Tuesday
Wednesday

routine 16 exercises, 38 mins

Pull-Up	1x5 reps	rest: 0s
Push-Up	1x10 reps	rest: 15s
Dip	1x10 reps	rest: 0s
Crunch	1x10 reps	rest: 30s
Pull-Up	1x5 reps	rest: 0s
Push-Up (Close Hand)	1x10 reps	rest: 15s
Dip	1x10 reps	rest: 15s
Windshield Wipers	1x10 reps	rest: 30s
Pull-Up (Hammer Grip)	1x5 reps	rest: 15s
Elevated Push-Up	1x10 reps	rest: 30s
Dip	1x10 reps	rest: 15s
Crunch	1x10 reps	rest: 15s
Chin-Up	1x5 reps	rest: 15s
Plyo Push-Up	1x10 reps	rest: 15s
Dip	1x10 reps	rest: 15s
Frog Sit-Up	1x10 reps	rest: 60s

jambes 18 exercises, 50 mins

Jump Squat	1x15 reps	rest: 1s
Bodyweight Lunge	1x20 reps	rest: 1s
Box Jump Multiple Response	1x25 reps	rest: 1s
Bodyweight Wall Squat	1x25 reps	rest: 1s
Rocket Jump	1x15 reps	rest: 1s
Bodyweight Calf Raise	1x20 reps	rest: 1s
Single-Leg Calf Raise	1x20 reps	rest: 1s
Bodyweight Wall Squat	1x25 reps	rest: 1s
Bodyweight Lunge	1x20 reps	rest: 1s
Box Jump Multiple Response	1x20 reps	rest: 1s
Jump Squat	1x20 reps	rest: 1s
Prisoner Squat	1x25 reps	rest: 1s
Bodyweight Calf Raise	1x20 reps	rest: 1s
Single-Leg Calf Raise	1x20 reps	rest: 1s
Bodyweight Wall Squat	1x20 reps	rest: 1s
Bodyweight Step-Up	1x20 reps	rest: 1s
Jump Squat	1x20 reps	rest: 1s
Prisoner Squat	1x25 reps	rest: 1s

pecs et triceps 18 exercises, 49 mins

Single-Leg Bench Dip	1x20 reps	rest: 1s
Dip	1x15 reps	rest: 1s
Drop Push-Up	1x20 reps	rest: 1s
Elevated Push-Up	1x20 reps	rest: 1s
Clap Push-Up	1x10 reps	rest: 1s
Push-Up (Close Hand)	1x10 reps	rest: 90s
Bench Dip	1x20 reps	rest: 1s
Dip	1x15 reps	rest: 1s
Weighted Drop Push-Up	1x25 reps	rest: 1s
Bench Push-Up	1x20 reps	rest: 1s
Clap Push-Up	1x10 reps	rest: 1s
Push-Up (Close Hand)	1x10 reps	rest: 90s
Bench Dip	1x20 reps	rest: 1s
Dip	1x15 reps	rest: 1s
Drop Push-Up	1x15 reps	rest: 1s
Elevated Push-Up	1x20 reps	rest: 1s
Clap Push-Up	1x10 reps	rest: 1s
Push-Up (Close Hand)	1x10 reps	rest: 1s