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Allenamento Intenso

Abs & Arms

Intenso   54 minuti

Aree target: Core

Attrezzatura: Dumbbells, Cardio Machine

Abs & Arms
Tag
Allenamenti per Palestra Completa Allenamenti per Addominali e Core Allenamenti con i Manubri Allenamenti con le Macchine Cardio

Exercises

Set 1: 2 round
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 secondi
Scissor Kicks
Scissor Kicks
1 minuto
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuto
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 secondi
Rest
Rest
1 minuto

Set 2: 2 round
Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.
Push-Ups
30 secondi
Transition
Transition
15 secondi
Alternating Bent Over Rows
Pesi: Pesante
Alternating Bent Over Rows
30 secondi
Rest
Rest
1 minuto

Set 3: 2 round
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 secondi
Scissor Kicks
Scissor Kicks
1 minuto
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuto
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 secondi
Rest
Rest
1 minuto

Set 4: 2 round
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
30 secondi
Transition
Transition
15 secondi
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Dumbbell Push Press
30 secondi
Rest
Rest
1 minuto

Set 5: 2 round
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 secondi
Scissor Kicks
Scissor Kicks
1 minuto
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuto
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 secondi
Rest
Rest
1 minuto

Set 6: 2 round
Bicep Curls
Bicep Curls
30 secondi
Transition
Transition
15 secondi
Tricep Extensions
Tricep Extensions
30 secondi
Rest
Rest
1 minuto

Set 7: 1 round
Treadmill Walking
Treadmill Walking
10 minuti

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✓ Programmazione per adattarsi al tuo stile di vita impegnato
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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