Experience
Free personalized workout plan
Physiological effect: Metabolic gains. Increase blood flow to the structures (muscle, bone and tendons) by augmenting muscular vascularization. This workout will increase your aerobic capacity, improving your ability to endure longer periods of effort at a higher intensity.
Training characteristics: Full body workout to recruit all major muscles for specific tasks and muscles for Ski.
Tempo: As fast as you can 0,5''/0,5'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Load: Increase on 2 and 3 Set.
No rest between the 2 exercises in each Super Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Jump Rope: Basic Hop![]() | 3 sets | 60s | 30s | |
1B. Narrow Smith Machine Squat | 3 sets | 15 reps | 30s | |
2A. Ice Skater![]() | 3 sets | 30 reps | 30s | |
2B. Walking Dumbbell Lunge | 3 sets | 30 reps | 30s | |
3A. Dumbbell Alternating Side Lunge![]() | 3 sets | 30 reps | 30s | Alternating each side. |
3B. Leg Curl (on stability ball) | 3 sets | 15 reps | 30s | |
4A. Suspended Inverted Row | 3 sets | 15 reps | 30s | |
4B. Close Grip Push Up![]() | 3 sets | 15 reps | 30s | |
5A. Lying Knee Raise (on floor) | 3 sets | 15 reps | 30s | |
5B. Twisting Floor Crunch | 3 sets | 30 reps | 30s | Alternating each side. |
6A. Romanian Deadlift | 3 sets | 15 reps | 30s | |
6B. Alternate Heel Touchers | 3 sets | 30 reps | 30s |
See More Similar Workouts
See More More Workouts by Pedro Bernardes
See More Similiar full body workouts
See More Workouts with similar equipment
See More 1 day workouts that are 69 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.