NEW TRAINING BODY FAT KILLER 2024 - 4 WEEK

CHALLENGE 31 DAY

4KM X DAY RUN/WALK OR 2KM HIIT

CIRCUIT TRAINING REPEAT 4/5 MAX 8 TIMES

5 PUSH UP OR HIGH PUSH UP

5 PULL UP OR PULL UP SUPINATED OR INVERTED LOW PULL UP TRX

5 BOX STEP UP ALTERNATE OR JUMP BOX

5 DIP OR BENCH DIP OR PUSH DOWN ROPE 

5 MOUNTAIN CLIMBING OR 20" ELLITTICA (INCREASE OF 10" EVERY WEEK)

10 SIT UP OR CRUNCH UP

REC 40"

Every week x 4 increase of 5 reps.

How addictional exercise before Crunch you can put 1 minute of Jump Rope.

If you are not trained you can do the circuit 3/4 times a week and adapt the exercises to your needs.

The HIIT training consists of either a light jog for 1 minute with a sprint for 30 seconds, or with walking alternating with running.

Depending on your level of training you can start with 10 or 15 repetitions x exercises.

You can also alternate running (cardio) days with days where you only do the circuit.

Example

Carry out a general warm-up before starting, carry out a sports medical examination to ensure suitability for practicing intense activity.