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Allenamento Moderato

Full Body

Moderato   40 minuti

Aree target: Lower Body

Attrezzatura: Dumbbell

Kristen Persaud
 		    Aggiunto da Kristen Persaud
Full Body
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri

Exercises

Set 1: 1 round
Elbow Plank
Elbow Plank
1 minuto
Bicycle Crunches
Bicycle Crunches
40 secondi
Supermans
Supermans
40 secondi
Cat Cow
Cat Cow
30 secondi
Floor Bridge
Floor Bridge
1 minuto
Downward Facing Dog
Downward Facing Dog
40 secondi

Set 2: 1 round
Burpees
Burpees
30 secondi
Cross Knees to Elbows
Cross Knees to Elbows
30 secondi
Dragon Squats
Dragon Squats
30 secondi
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 secondi
Mountain Climbers
Mountain Climbers
30 secondi
Jumping Lunges
Jumping Lunges
30 secondi
Alternating Side Planks
Alternating Side Planks
30 secondi
Right Dumbbell Woodchops
Right Dumbbell Woodchops
1 minuto
High Knees
High Knees
30 secondi
Left Side Plank Dips
Left Side Plank Dips
20 secondi
Right Side Plank Dips
Right Side Plank Dips
20 secondi
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 secondi
Drop Squats
Drop Squats
30 secondi
Side Lunges
Side Lunges
30 secondi
Right Oblique Crunches
Right Oblique Crunches
30 secondi
Left Oblique Crunches
Left Oblique Crunches
30 secondi
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 secondi
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
20 secondi
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
20 secondi
Upward Plank
Upward Plank
40 secondi
Squat Front Kicks
Squat Front Kicks
30 secondi
Glute Kickbacks
Glute Kickbacks
1 minuto

Set 3: 1 round
Burpees
Burpees
30 secondi
Cross Knees to Elbows
Cross Knees to Elbows
30 secondi
Dragon Squats
Dragon Squats
30 secondi
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 secondi
Mountain Climbers
Mountain Climbers
30 secondi
Jumping Lunges
Jumping Lunges
30 secondi
Alternating Side Planks
Alternating Side Planks
30 secondi
Right Dumbbell Woodchops
Right Dumbbell Woodchops
1 minuto
High Knees
High Knees
30 secondi
Left Side Plank Dips
Left Side Plank Dips
20 secondi
Right Side Plank Dips
Right Side Plank Dips
20 secondi
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 secondi
Drop Squats
Drop Squats
30 secondi
Side Lunges
Side Lunges
30 secondi
Right Oblique Crunches
Right Oblique Crunches
30 secondi
Left Oblique Crunches
Left Oblique Crunches
30 secondi
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 secondi
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
20 secondi
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
20 secondi
Upward Plank
Upward Plank
40 secondi
Squat Front Kicks
Squat Front Kicks
30 secondi
Glute Kickbacks
Glute Kickbacks
1 minuto

Set 4: 1 round
Star Jumps
Star Jumps
30 secondi
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 secondi
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 secondi
Mini Scorpion
Mini Scorpion
30 secondi
Lying Scorpions
Lying Scorpions
30 secondi
Squat Jumps
Squat Jumps
30 secondi
Plank Bird Dog
Plank Bird Dog
45 secondi
Tricep Dips
Tricep Dips
30 secondi

Set 5: 1 round
Star Jumps
Star Jumps
30 secondi
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 secondi
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 secondi
Mini Scorpion
Mini Scorpion
30 secondi
Lying Scorpions
Lying Scorpions
30 secondi
Squat Jumps
Squat Jumps
30 secondi
Plank Bird Dog
Plank Bird Dog
45 secondi
Tricep Dips
Tricep Dips
30 secondi

Set 6: 1 round
Quad Stretches
Quad Stretches
1 minuto
Hamstring Stretches
Hamstring Stretches
1 minuto
Standing Leg Stretches
Standing Leg Stretches
1 minuto
Side Bends
Side Bends
20 secondi
Cobra
Cobra
40 secondi

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Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis