200 squats
Schema från www.twohundredsquats.com som är en syskonsida till den måttligt populära www.hundredpushups.com och även www.twohundredsitups.com
Number of weeks: 6
Start date: You decide when to start the program.
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|---|
| 1 | Strength - Knees 0 min Max 10: 3, 4, 3, 3, max (>5) Mellan 11 - 20: 8, 8, 5, 5, max (>7) Över 21: 13, 16, 9, 9, max (>13) 60 sek vila. | Strength - Knees 0 min Max 10: 5, 5, 3, 5, max (>5) Mellan 11 - 20: 8, 11, 8, 8, max (>9) Över 21: 13, 16, 13, 13, max (>16) 60 sek vila. | Strength - Knees 0 min Max 10: 5, 6, 5, 5, max (>7) Mellan 11 - 20: 11, 13, 10, 10, max (>13) Över 21: 15, 20, 13, 13, max (>18) 60 sek vila. | |||||
| 2 | Strength - Knees 0 min Max 10: 6, 8, 5, 5, max (>8) Mellan 11 - 20: 13, 15, 11, 11, max (>15) Över 21: 19, 19, 13, 13, max (>20) 60 sek vila. | Strength - Knees 0 min Max 10: 6, 8, 5, 5, max (>10) Mellan 11 - 20: 13, 16, 13, 13, max (>18) Över 21: 19, 22, 16, 16, max (>23) 60 sek vila. | Strength - Knees 0 min Max 10: 7, 11, 7, 7, max (>11) Mellan 11 - 20: 16, 18, 13, 13, max (>21) Över 21: 22, 22, 19, 19, max (>27) 60 sek vila. | Strength - Knees 0 min Maxtest inför nästa vecka. | ||||
| 3 | Strength - Knees 0 min Mellan 21 - 30: 13, 16, 10, 10, max (>13) Mellan 31 - 40: 16, 22, 17, 17, max (>22) Över 40: 19, 24, 19, 19, max (>27) 60 sek vila. | Strength - Knees 0 min Mellan 21 - 30: 13, 16, 11, 11, max (>16) Mellan 31 - 40: 19, 25, 19, 19, max (>25) Över 40: 27, 34, 21, 21, max (>34) 60 sek vila. | Strength - Knees 0 min Mellan 21 - 30: 15, 18, 13, 13, max (>18) Mellan 31 - 40: 22, 29, 20, 21, max (>29) Över 40: 30, 38, 27, 27, max (>40) 60 sek vila. | |||||
| 4 | Strength - Knees 0 min Mellan 21 - 30: 16, 19, 15, 13, max (>22) Mellan 31 - 40: 24, 30, 22, 22, max (>34) Över 40: 29, 34, 29, 29, max (>43) 60 sek vila. | Strength - Knees 0 min Mellan 21 - 30: 19, 22, 16, 16, max (>24) Mellan 31 - 40: 27, 34, 27, 27, max (>38) Över 40: 34, 40, 34, 34, max (>49) 60 sek vila. | Strength - Knees 0 min Mellan 21 - 30: 22, 24, 18, 18, max (>27) Mellan 31 - 40: 31, 38, 31, 31, max (>45) Över 40: 40, 45, 40, 40, max (>54) 60 sek vila. | Strength - Knees 0 min Maxtest inför nästa vecka. | ||||
| 5 | Strength - Knees 0 min Mellan 41 - 50: 23, 27, 21, 21, max (>27) Mellan 51 - 60: 38, 47, 34, 30, max (>47) Över 60: 49, 54, 40, 32, max (>54) 60 sek vila. | Strength - Knees 0 min Mellan 41 - 50: 13, 13, 18, 18, 13, 13, 13, max (>34) Mellan 51 - 60: 24, 24, 27, 27, 19, 19, 22, max (>54) Över 60: 27, 27, 32, 32, 24, 24, 30 max (>63) 45 sek vila. | Strength - Knees 0 min Mellan 41 - 50: 16, 16, 20, 20, 16, 16, 13, max (>40) Mellan 51 - 60: 23, 23, 27, 27, 23, 23, 27, max (>60) Över 60: 27, 27, 32, 32, 27, 27, 36, max (>67) 45 sek vila. | Strength - Knees 0 min Maxtest inför nästa vecka. | ||||
| 6 | Strength - Knees 0 min Mellan 75 - 90: 34, 40, 27, 20, max (>54) Mellan 91 - 110: 54, 67, 34, 31, max (>67) Över 110: 63, 76, 47, 40, max (>76) 60 sek vila. | Strength - Knees 0 min Mellan 75 - 90: 19, 19, 21, 21, 19, 19, 13, 13, max (>59) Mellan 91 - 110: 27, 27, 31, 31, 27, 27, 24, 24, max (>72) Över 110: 30, 30, 40, 40, 32, 32, 29, 29, max (>81) 45 sek vila. | Strength - Knees 0 min Mellan 75 - 90: 18, 18, 23, 23, 22, 22, 19, 19, max (>67) Mellan 91 - 110: 30, 30, 40, 40, 31, 31, 24, 24, max (>81) Över 110: 35, 35, 45, 45, 35, 35, 30, 30, max (>100) 45 sek vila. | Strength - Knees 0 min Sluttest: 200 knäböj på raken! Jag tror du kan! | ||||
| v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
