60d Until Summer .pdf



Nom original: 60d Until Summer.pdfTitre: Microsoft Word - 60d Until SummerAuteur: Matthias

Ce document au format PDF 1.4 a été généré par Nitro Pro 11 (11.0.7.411), et a été envoyé sur fichier-pdf.fr le 14/03/2018 à 20:59, depuis l'adresse IP 94.214.x.x. La présente page de téléchargement du fichier a été vue 216 fois.
Taille du document: 522 Ko (13 pages).
Confidentialité: fichier public


Aperçu du document


60+days Until Summer

Participate & react with #CTSChallenge


Respect rest days your body needs to adapt itself to your new wishes.



1 Cheat meal/week is acceptable ! It won't ruin all the efforts you put in the
challenge don't feel too guilty.



Don't be discouraged if you don't lose instantly weight, if you gain muscles, your
body weight won't change a lot, keep training !



If you miss one training, that's not an issue, do it next day.



When this challenge will be over, keep on training otherwise your will lose all
these efforts.



Try to avoid smoking, drinking alcohol / sugar-based drinks and eating fast food
every day otherwise your development won't be as efficent as it could be.



If these exercises are too difficult for you, try to adapt them and do easier
versions, the same goes when it is too easy, do more series and do more
elaborated variations. Ex: Push-ups, Too hard ? Do them on your knees !



We would recommend one day off between each session.



At the end, you will find a space in which all the exercises & explanations.

Week 1
Monday:
15 x 2 V-Abs / 8 x 2 Push-ups.
8 x 2 Burpees / 15 x 2 Squats.
Wednesday:
Jog for 8 minutes / 25 x 3 Punches
15 x 2 crunches / 6 x 2 wide Push-ups
Friday:
8 x 2 Burpees / 20 x 2 Crunches
15 x 2 V-Abs / 8 x 2 Push-ups
25 x 3 High knees / 3 x 20 seconds Mountain climber

Week 2
Monday:
25 x 2 crunches / 8 wide push-ups
8 x 2 Burpees / 20 x 2 Squats
Wednesday:
25 x 2 V-Abs / 8 x 3 Push-ups
Jog for 10 minutes / 3 x 25 seconds Mountain climber
Friday:
25 x 3 Crunches / 10 wide Push-ups
10 x 2 Burpees / 12 x 3 Squats
20 x 2 V-Abs / 8 x 3 Push-ups

Week 3
Monday:
Jog for 15 minutes / 3 x 25 seconds Mountain climber
35 x 2 Punches / 2 x 8 wide push-ups
Wednesday;
10 x 3 Burpees / 12 x 3 sumo squats
20 x 4 V-abs / 10 x 3 push-ups
Friday:
Jog for 15 minutes / 3 x 25 seconds Mountain climber
2 x 30 seconds Russian twist / 2 x 40 seconds Plank
8 x 2 Triceps dips / 8 x 2 Pull-ups

Week 4
Monday:
15 x 3 Burpees / 15 x 3 sumo squats
20 Lunges / 30 donkey kicks
Wednesday:
30 x 4 High knees / 10 x 3 push-ups
Jog for 20 minutes / 30 x 3 Mountain climber
Friday:
3 x 30 seconds Russian twist / 2 x 45 seconds Plank
15 x 4 Burpees / 15 x 3 Sumo squats
3 x 12 Lunges (Each leg) / 10 x 3 Donkey kicks

Week 5
Monday:
20 x 5 V-abs / 12 x 4 Push-ups
25 x 3 Crunches / 100 High knees
Wednesday:
30 x 3 Punches / 2 x 45 seconds Chair
8 x 3 Triceps dips / 6 x 3 Pull-ups
Friday:
15 x 3 Lunges / 20 x 3 Donkey kicks
25 x 5 V-abs / 12 x 5 Push-ups
30 x 3 Crunches / 35 x 4 High knees

Week 6
Monday;
35 x 4 Punches / 3 x 45 seconds Chair
10 x 3 Triceps dips / 8 x 3 Pull-ups
Wednesday;
Jog for 20 minutes / 4 x 30 seconds Mountain climber
3 x 30 seconds Russian twist / 3 x 60 seconds Plank
Friday;
15 x 5 Squats / 15 x 5 Burpees
35 x 3 Punches / 4 x 45 seconds Chair

Week 7
Monday:
5 x 25 Crunches / 30 x 4 High knees
5 x 20 V-abs / 10 x 6 Push-ups
Wednesday:
20 x 5 Squats / 15 x 4 Burpees
Jog for 30 minutes / 5 x 30 seconds Mountain climber
Friday:
40 x 3 Punches / 4 x 45 seconds Chair
14 x 6 Push-ups / 25 x 5 V-abs
8 x 4 Pull-ups / 10 x 4 Triceps dips

Week 8
Monday:
4 x 30 Russian twist / 5 x 45 seconds Plank
150 High knees / Jog for 20 Minutes
Wednesday:
50 x 3 Punches / 25 x 4 lunges
25 x 5 Crunches / 3 x 1-minute chair
Friday:
20 x 5 squats / 15 x 6 burpees
35 x 5 seconds Russian twist / 5 x 1-minute Plank
12 x 6 Push-ups / 30 x 6 V-abs

Extra Week 9
Monday:
8 x 5 Pull-ups / 10 x 5 Triceps dips
Jog for 45 minutes / 6 x 45 seconds Mountain climber
Wednesday:
25 x 5 Crunches / 25 x 5 V-abs
12 x 6 Burpees / 20 x 6 Squats
Friday:
4 x 50 seconds Chair / 6 x 30 seconds Russian twist
125 x 2 High knees / 20 x 6 Push-ups
20 x 5 Sumo squats / 35 x 6 V-abs

CONTACT & FEEDBACK
Matthias
Twitter : @MatthiasCTS
Email: matthias.cts@gmail.com
Instagram : @matthias_hbg

Mauro
WhatsApp : +31 6 82898004
Instagram : @maurojurriens

PUNCH

LUNGE

PUSH-UP

DONKEY KICK

RUSSIAN TWIST

PULL-UP

SUMO SQUAT

MOUNTAIN CLIMBER

CRUNCH

TRICEPS DIPS
(You don’t need to put a chain around your neck !)

BURPEES
(Without Push-up)

V-ABS

Potential questions

Why did we chose the Full body workout format for this challenge?

Since we don’t exactly know what kind of shape any of you has, we wanted to make it general so that
everyone could at the end get results, also this format will get your muscles grow effectively because
it targets every muscular groups and the growth will be equal on each.
“if you want to build the maximum amount of muscle in the shortest possible time, you really can’t
beat a full-body workout routine” – David from CalorieBee.

Why does it have to be a 60Days program?

Many researches have shown that to get efficient results, your program must become a routine, and
only then, you will get outcomes because your body will memorize that he needs to build up new
muscle fiber in order to achieve what you ask him to do.
Indeed, bodybuilding is about destroying your actual muscle fibre to make stronger ones.
This is why our program fits these conditions regarding the duration and the format.

Does this program fit every fitness levels?

This program has been tested by multiple people before its releasing and approved by them, so yes,
it suits literally everyone! Also, if for some reason, you can not perform any exercises, you can do
easier variations of those, for example: If you can not do Pull-ups, you can simply put a bar on two
chair next to each other.
If that’s too easy for you because you are used to fitness and in a good shape, you can try One-hand
push-ups or even higher the number of sets.


60d Until Summer.pdf - page 1/13
 
60d Until Summer.pdf - page 2/13
60d Until Summer.pdf - page 3/13
60d Until Summer.pdf - page 4/13
60d Until Summer.pdf - page 5/13
60d Until Summer.pdf - page 6/13
 




Télécharger le fichier (PDF)


60d Until Summer.pdf (PDF, 522 Ko)

Télécharger
Formats alternatifs: ZIP



Documents similaires


60d until summer
cross training seance 4
cross training seance 3
circuits crossfit pdc
workoutsession
entrainement mister international