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BX90
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WOCHE 3 + 4
Anfänger Fortgeschrittene
Tage Dauer Intensität Dauer Intensität
Mo 25 Min. Langsames Tempo,
ohne Widerstand
35 Min. Tempo variieren,
Widerstand gering halten
Mi 25 Min. Langsames Tempo,
ohne Widerstand
35 Min. Tempo variieren,
Widerstand gering halten
Fr 25 Min. Langsames Tempo,
ohne Widerstand
35 Min. Tempo variieren,
Widerstand gering halten
WOCHE 5 + 6
Anfänger Fortgeschrittene
Tage Dauer Intensität Dauer Intensität
Mo 30 Min. Moderates Tempo,
Widerstand gering halten
40 Min. Tempo variieren,
Widerstand gering halten
Mi 30 Min. Moderates Tempo,
Widerstand gering halten
40 Min. Tempo variieren,
Widerstand gering halten
Fr 30 Min. Moderates Tempo,
Widerstand gering halten
40 Min. Tempo variieren,
Widerstand gering halten
WOCHE 7 + 8
Anfänger Fortgeschrittene
Tage Dauer Intensität Dauer Intensität
Mo 35 Min. Tempo variieren,
Widerstand gering halten
45 Min. Tempo variieren,
Widerstand erhöhen
Mi 35 Min. Tempo variieren,
Widerstand gering halten
45 Min. Tempo variieren,
Widerstand erhöhen
Fr 35 Min. Tempo variieren,
Widerstand gering halten
45 Min. Tempo variieren,
Widerstand erhöhen
Cool-Down ca. 5 Min. Das Training bei geringem Widerstand und ruhigem Tempo
ausklingen lassen. Den Organismus sanft wieder
runterfahren.
36


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