Day 5
Exercise
Set/Ripetitions/Rest
Rope exercises: 3/series 1′ each exercises/

1′ rest between the series

Jump rope

+ bounce
1′

Jump rope

alternating frontal touch
1′

Jump rope

feet together rope backward
1′

exercises:

Bosu step up frontale
3/15/1′
slowly

push ups on one leg

finish with small jump

3/10/1’30’ rest after booth legs

Barbell deadlift 3/12/1’30”

athletic lunge

3/10/1’30”

Not as shown in the video, but after descending slowly,

jump up and switch the leading leg,

then descend again slowly before jumping again and changing the leg

Box jump 3/12/2′

Fencing coordination

Do the arm exercises with 1 or 2 kg weights in your hands,

repeat them twice in both guards for 30 seconds each (coordinate quickly)

10′ tapirulan 140-150

Training form

Need help?