Allenamento Intenso

Full Body Killer

Intenso Duration 50 minuti

Aree target: Full Body

Attrezzatura: Barbell, Dumbbells, Exercise Mat

Aggiunto da Personal Trainer Carmen Szekely

Tag

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Descrizione

Try this full-body killer at your local gym! You'll need to get set up with some dumbbells, a barbell, and an exercise mat.

Exercises

Set 1: 1 round

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

30 secondi

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

45 secondi

Elbow To Knee Twists

❤️ Moderato (Zona 2)

Elbow To Knee Twists

45 secondi

❤️ Vigoroso (Zona 3)

45 secondi

45 secondi

45 secondi

1 minuto

Set 2: 2 round

Barbell Reverse Curl to Press

Pesi: Moderato

Barbell Reverse Curl to Press

1 minuto

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuto

1 minuto

10 secondi

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

45 secondi

10 secondi

Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.

Pesi: Moderato

Dumbbell Push Press

1 minuto

1 minuto

Set 3: 2 round

Barbell Bicep Curls

Pesi: Moderato

Barbell Bicep Curls

45 secondi

Lateral Lunge with Tricep Extension

Pesi: Moderato

Lateral Lunge with Tricep Extension

1 minuto

Barbell Deadlifts

Pesi: Moderato

Barbell Deadlifts

1 minuto

Tricep Extensions

Pesi: Moderato

Tricep Extensions

1 minuto

As the exercise gets harder, resist the urge to swing your body.

Pesi: Moderato

Dumbbell Lateral Shoulder Raises

45 secondi

30 secondi

1 minuto

Set 4: 2 round

Barbell Bent-Over Rows

Pesi: Moderato

Barbell Bent-Over Rows

1 minuto

Squat Front Kicks

Squat Front Kicks

1 minuto

Then, hop back to your starting position.

45 secondi

10 secondi

1 minuto

10 secondi

Full Plank with Leg Lifts

Full Plank with Leg Lifts

1 minuto

1 minuto

Set 5: 2 round

Lie on your back with your knees bent and your hands behind neck. Inhale.

1 minuto

1 minuto

High-Plank and Knee Draw

High-Plank and Knee Draw

50 secondi

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

50 secondi

45 secondi

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

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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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

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.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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