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

セット1: 1ラウンド

Cardio Warm Up

2 分

Run As Hard As You Can

12 分

セット2: 1ラウンド

Split Abs

2 分

セット3: 1ラウンド

Seated Rotation for Abs

1 分

Left Oblique Crunches

1 分

セット4: 1ラウンド

In and Outs

1 分

Reverse Bicycles

1 分

セット5: 1ラウンド

Vertical Leg Crunches

1 分

V-Ups and Roll-Ups

1 分

Fifer Scissors

1 分

セット6: 1ラウンド

Glute Reverse Squats

2 分

Glute Twist Lunges

2 分

セット7: 1ラウンド

Squat Pulses

1 分

Side Squats

1 分

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Quickdraw Adjustable Dumbbells

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