Trainingschema voor thuis – 6 weken – bootcamp055
Trainingsschema thuis –
Duur: 6 weken (40 dagen)
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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 secDag 2: – 45 squats – 45 lunges (L/R = 1) – 45 sit ups – 20 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 secDag 2: – 39 squats – 39 lunges (L/R = 1) – 39 sit ups – 18 burpeesDag 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 secDag 2: – 49 squats – 49 lunges (L/R = 1) – 49 sit ups – 23 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 3: – 42 push ups – 62 mountain climbers (L/R=1) – 54 leg raises – Side plank L/ R (2x)60 sec |
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