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

Conjunto 1: 1 rodada

Cardio Warm Up

2 minutos

Run As Hard As You Can

12 minutos

Conjunto 2: 1 rodada

Split Abs

2 minutos

Conjunto 3: 1 rodada

Seated Rotation for Abs

1 minuto

Left Oblique Crunches

1 minuto

Conjunto 4: 1 rodada

In and Outs

1 minuto

Reverse Bicycles

1 minuto

Conjunto 5: 1 rodada

Vertical Leg Crunches

1 minuto

V-Ups and Roll-Ups

1 minuto

Fifer Scissors

1 minuto

Conjunto 6: 1 rodada

Glute Reverse Squats

2 minutos

Glute Twist Lunges

2 minutos

Conjunto 7: 1 rodada

Squat Pulses

1 minuto

Side Squats

1 minuto

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