The Fartlek

By Luna Collacchi

Experience

Beginner (1-2 years)

Days per week

4 days

Time

57 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Increase Stamina (Female | Male)

Description

The ultimate workout for athletic performance. Getting ready for summer races? Weather it is a triathlon race, a swimming competition or the Spartan race, this workout will prepare you developing more

Source

myworkouts

Equipment

Bands, Barbell, Bodyweight, Cable, Machine, Other, Pull up bar, Stationary Bike

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

57 minutes

Genders

Female, Male

Days per week

4 days

Goals

Athletic Performance (Female | Male)

Increase Stamina (Female | Male)

Description

Equipment

Bands, Barbell, Bodyweight, Cable, Machine, Other, Pull up bar, Stationary Bike

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1A. Stationary Bicycling 13min Beginner Bike Weight Loss Workout by Adrian Bryant	2 sets	300 reps	30s	-Fartlek Cycling -Speed: 6-10-12-10-6
1B. Diamond Pushup ▶	2 sets	8 - 10 reps	30s	-Speed: 31x1
2A. Row Ergometer 20 Minute Power Rowing Workout - Rowing Machine HIIT by Dark Horse Rowing	3 sets	5s	30s	-Fartlek Rowing -Speed: 6-10-12-10-6
2B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	3 sets	10 reps	30s
3A. Jump Rope: Basic Hop ▶	2 sets	100 reps	60s
3B. Chin-up ▶	2 sets	10 reps	60s
4A. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	15 reps	15s	-Speed: 1-0-3-1
4B. Side Crunch With Leg Lift Side Crunch Leg Lift Demo by AtYourDoorPT Alex	3 sets	15 reps	15s	-Slow pace
4C. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30s	15s

Day 2

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Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	8 - 10 reps	30s	-70% load -Speed: 2-1-2-1
1B. Lateral Band Walk Lateral Band Walks for Glute Medius Activation \| GPS Human Performance by GPS Human Performance	3 sets	12 reps	30s
1C. Barbell Glute Bridge How to Perform the Barbell Glute Bridge by Brian Schmitt	3 sets	12 reps	30s	-Back on plank -70% load -Speed: 2-1-2-1
1D. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 12 reps	30s	-75% load -Speed: 2-1-2-1
2A. Row Ergometer 20 Minute Power Rowing Workout - Rowing Machine HIIT by Dark Horse Rowing	4 sets	AMAP reps	45s	- Rowing 5km -10 Intensity -Medium to fast pace
2B. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	20 reps	45s
3A. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	15 reps	15s	-Per side
3B. Resistance Band Sprints Banded Sprints by Hybrid Fitness	3 sets	10 reps	15s
3C. Cable Standing Fly ▶	3 sets	15 reps	15s
3D. Crunches ▶	3 sets	45s	15s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1A. Stationary Bicycling 13min Beginner Bike Weight Loss Workout by Adrian Bryant	2 sets	300 reps	30s	-Fartlek Cycling -Speed: 6-10-12-10-6
1B. Diamond Pushup ▶	2 sets	8 - 10 reps	30s	-Speed: 31x1
2A. Row Ergometer 20 Minute Power Rowing Workout - Rowing Machine HIIT by Dark Horse Rowing	3 sets	5s	30s	-Fartlek Rowing -Speed: 6-10-12-10-6
2B. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	3 sets	10 reps	30s
3A. Jump Rope: Basic Hop ▶	2 sets	100 reps	60s
3B. Chin-up ▶	2 sets	10 reps	60s
4A. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	15 reps	15s	-Speed: 1-0-3-1
4B. Side Crunch With Leg Lift Side Crunch Leg Lift Demo by AtYourDoorPT Alex	3 sets	15 reps	15s	-Slow pace
4C. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30s	15s

Day 4

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Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	8 - 10 reps	30s	-70% load -Speed: 2-1-2-1
1B. Lateral Band Walk Lateral Band Walks for Glute Medius Activation \| GPS Human Performance by GPS Human Performance	3 sets	12 reps	30s
1C. Barbell Glute Bridge How to Perform the Barbell Glute Bridge by Brian Schmitt	3 sets	12 reps	30s	-Back on plank -70% load -Speed: 2-1-2-1
1D. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 12 reps	30s	-75% load -Speed: 2-1-2-1
2A. Row Ergometer 20 Minute Power Rowing Workout - Rowing Machine HIIT by Dark Horse Rowing	4 sets	AMAP reps	45s	- Rowing 5km -10 Intensity -Medium to fast pace
2B. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	20 reps	45s
3A. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	15 reps	15s	-Per side
3B. Resistance Band Sprints Banded Sprints by Hybrid Fitness	3 sets	10 reps	15s
3C. Cable Standing Fly ▶	3 sets	15 reps	15s
3D. Crunches ▶	3 sets	45s	15s

The Fartlek

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

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