Total

Test your endurance with a 12-minute run! How far can you go during that time? Dr. Ken Cooper created this test to measure aerobic fitness and calculate VO2 max. Use Skimble's GPS Sports Tracker app at the same time to see how far you went. Calculate est. VO2 Max results (in ml/kg/min) use either of these formulas: In Miles: VO2max = (35.97 x miles) - 11.29 OR In Km: VO2max = (22.351 x kilometers) - 11.288. Healthy averages for a 20-29 yr old Male & Female are 2200-2399m & 1800-2199m, respectively. Get in a good warm-up...and then go go GO!

Exercises

设置 1 : 1 个回合

Cardio Warm Up

2 分钟

Run As Hard As You Can

12 分钟

设置 2 : 1 个回合

Split Abs

2 分钟

设置 3 : 1 个回合

Seated Rotation for Abs

1 分钟

Left Oblique Crunches

1 分钟

设置 4 : 1 个回合

In and Outs

1 分钟

Reverse Bicycles

1 分钟

设置 5 : 1 个回合

Vertical Leg Crunches

1 分钟

V-Ups and Roll-Ups

1 分钟

Fifer Scissors

1 分钟

设置 6 : 1 个回合

Glute Reverse Squats

2 分钟

Glute Twist Lunges

2 分钟

设置 7 : 1 个回合

Squat Pulses

1 分钟

Side Squats

1 分钟

相关锻炼

VO2 MAX Assessment

15 分钟, 中度

Running - Intervals

35 分钟, 中度

Endurance

45 分钟,

VO2MAX

10 分钟, 激烈

Running

22 分钟, 适度

Quick Run

15 分钟 47 秒, 激烈

本次锻炼的首选

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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