Trainingsschema thuis- 6 weken

 

Trainingsschema thuis –
Duur: 6 weken (40 dagen) – 1 februari – 15 maart

Op de dagen dat je bootcamp training volgt, sla dan een dag over. In geval van blessure of pijn; oefeningen aanpassen of overslaan. Voor meer vragen, app of mail Maarten (trainen@bootcamp055.nl / 0641476320).  Vanaf 15 maart maak ik een nieuwe schema.

Beginner Medium Hard
Week 1 Dag 1:
– 10 push ups
– 30 mountain climbers (L/R=1)
– 20 leg raises
– Side plank L/ R (2x)20 secDag 2:
– 20 squats
– 20 lunges (L/R = 1)
– 20 sit ups
– 10 burpees

Dag 3:
– 10 push ups
– 30 mountain climbers (L/R=1)
– 20 leg raises
– Side plank L/ R (2x)20 sec

Dag 1:
– 20 push ups
– 40 mountain climbers (L/R=1)
– 30 leg raises
– Side plank L/ R (2x)30 secDag 2:
– 30 squats
– 30 lunges (L/R = 1)
– 30 sit ups
– 15 burpees

Dag 3:
– 20 push ups
– 40 mountain climbers (L/R=1)
– 30 leg raises
– Side plank L/ R (2x)30 sec

Dag 1:
– 30 push ups
– 50 mountain climbers (L/R=1)
– 40 leg raises
– Side plank L/ R (2x)40 secDag 2:
– 40 squats
– 40 lunges (L/R = 1)
– 40 sit ups
– 20 burpees

Dag 3:
– 30 push ups
– 50 mountain climbers (L/R=1)
– 40 leg raises
– Side plank L/ R (2x)40 sec

Week 2 Dag 1:
– 12 push ups
– 35 mountain climbers (L/R=1)
– 22 leg raises
– Side plank L/ R (2x)25 secDag 2:
– 25 squats
– 25 lunges (L/R = 1)
– 25 sit ups
– 10 burpees

Dag 3:
– 12 push ups
– 35 mountain climbers (L/R=1)
– 22 leg raises
– Side plank L/ R (2x)25 sec

Dag 1:
– 24 push ups
– 45 mountain climbers (L/R=1)
– 34 leg raises
– Side plank L/ R (2x)35 secDag 2:
– 35 squats
– 35 lunges (L/R = 1)
– 35 sit ups
– 15 burpees

Dag 3:
– 24 push ups
– 45 mountain climbers (L/R=1)
– 34 leg raises
– Side plank L/ R (2x)35 sec

Dag 1:
– 34 push ups
– 55 mountain climbers (L/R=1)
– 45 leg raises
– Side plank L/ R (2x)45 sec

Dag 2:
– 45 squats
– 45 lunges (L/R = 1)
– 45 sit ups
– 20 burpees

Dag 3:
– 34 push ups
– 55 mountain climbers (L/R=1)
– 45 leg raises
– Side plank L/ R (2x)45 sec

Week 3 Dag 1:
– 14 push ups
– 38 mountain climbers (L/R=1)
– 24 leg raises
– Side plank L/ R (2x)30 secDag 2:
– 27 squats
– 27 lunges (L/R = 1)
– 27 sit ups
– 12 burpees

Dag 3:
– 14 push ups
– 38 mountain climbers (L/R=1)
– 24 leg raises
– Side plank L/ R (2x)30 sec

Dag 1:
– 26 push ups
– 48 mountain climbers (L/R=1)
– 36 leg raises
– Side plank L/ R (2x)40 secDag 2:
– 37 squats
– 37 lunges (L/R = 1)
– 37 sit ups
– 17 burpees

Dag 3:
– 26 push ups
– 48 mountain climbers (L/R=1)
– 36 leg raises
– Side plank L/ R (2x)40 sec

Dag 1:
– 36 push ups
– 58 mountain climbers (L/R=1)
– 48 leg raises
– Side plank L/ R (2x)50 secDag 2:
– 47 squats
– 47 lunges (L/R = 1)
– 47 sit ups
– 22 burpees

Dag 3:
– 36 push ups
– 58 mountain climbers (L/R=1)
– 48 leg raises
– Side plank L/ R (2x)50 sec

 

 

Week 4

 

Dag 1:
– 16 push ups
– 40 mountain climbers (L/R=1)
– 26 leg raises
– Side plank L/ R (2x)35 sec

 

Dag 2:
– 29 squats
– 29 lunges (L/R = 1)
– 29 sit ups
– 13 burpees

Dag 3:
– 16 push ups
– 40 mountain climbers (L/R=1)
– 26 leg raises
– Side plank L/ R (2x)35 sec

Dag 1:
– 28 push ups
– 50 mountain climbers (L/R=1)
– 38 leg raises
– Side plank L/ R (2x)45 sec

 

Dag 2:
– 39 squats
– 39 lunges (L/R = 1)
– 39 sit ups
– 18 burpees

Dag 3:
– 28 push ups
– 50 mountain climbers (L/R=1)
– 38 leg raises
– Side plank L/ R (2x)45 sec

Dag 1:
– 38 push ups
– 60 mountain climbers (L/R=1)
– 50 leg raises
– Side plank L/ R (2x)55 sec

Dag 2:
– 49 squats
– 49 lunges (L/R = 1)
– 49 sit ups
– 23 burpees

Dag 3:
– 38 push ups
– 60 mountain climbers (L/R=1)
– 50 leg raises
– Side plank L/ R (2x)55 sec

Week 5 Dag 1:
– 18 push ups
– 42 mountain climbers (L/R=1)
– 28 leg raises
– Side plank L/ R (2x)37 secDag 2:
– 30 squats
– 30 lunges (L/R = 1)
– 30 sit ups
– 14 burpees

Dag 3:
– 18 push ups
– 42 mountain climbers (L/R=1)
– 28 leg raises
– Side plank L/ R (2x)37 sec

Dag 1:
– 30 push ups
– 52 mountain climbers (L/R=1)
– 40 leg raises
– Side plank L/ R (2x)47 secDag 2:
– 40 squats
– 40 lunges (L/R = 1)
– 40 sit ups
– 19 burpees

Dag 3:
– 30 push ups
– 52 mountain climbers (L/R=1)
– 40 leg raises
– Side plank L/ R (2x)47 sec

Dag 1:
– 40 push ups
– 62 mountain climbers (L/R=1)
– 52 leg raises
– Side plank L/ R (2x)57 secDag 2:
– 49 squats
– 49 lunges (L/R = 1)
– 49 sit ups
– 24 burpees

Dag 3:
– 40 push ups
– 62 mountain climbers (L/R=1)
– 52 leg raises
– Side plank L/ R (2x)57 sec

Week 6 Dag 1:
– 20 push ups
– 44 mountain climbers (L/R=1)
– 32 leg raises
– Side plank L/ R (2x)45 secDag 2:
– 35 squats
– 35 lunges (L/R = 1)
– 35 sit ups
– 15 burpees

Dag 3:
– 20 push ups
– 44 mountain climbers (L/R=1)
– 32 leg raises
– Side plank L/ R (2x)45 sec

Dag 1:
– 32 push ups
– 52 mountain climbers (L/R=1)
– 42 leg raises
– Side plank L/ R (2x)50 secDag 2:
– 45 squats
– 45 lunges (L/R = 1)
– 45 sit ups
– 20 burpees

Dag 3:
– 32 push ups
– 52 mountain climbers (L/R=1)
– 42 leg raises
– Side plank L/ R (2x)50 sec

Dag 1:
– 42 push ups
– 62 mountain climbers (L/R=1)
– 54 leg raises
– Side plank L/ R (2x)60 secDag 2:
– 50 squats
– 50 lunges (L/R = 1)
– 50 sit ups
– 25 burpees

Dag 3:
– 42 push ups
– 62 mountain climbers (L/R=1)
– 54 leg raises
– Side plank L/ R (2x)60 sec