Allenamento Intenso

Lower Body

Intenso Duration 1 ora

Aree target: Lower Body

Attrezzatura: Exercise Mat, Chair, Wall, Foam Roller

Aggiunto da Claudia Velasco

Tag

Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con Sedia Allenamenti con la Parete Allenamenti con il Rullo di Schiuma

Descrizione

• Workout and stretch every single muscle group in your lower body. • Exercises are not hard, but the workout as a whole feels intense due to the duration. • Good for building muscle and resistance at home

Exercises

Set 1: 1 round

1 minuto

1 minuto

Glute Kickbacks

Glute Kickbacks

1 minuto

Glute Kickbacks

Glute Kickbacks

1 minuto

1 minuto

Set 2: 1 round

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

10 secondi

Hamstring Kickbacks

Hamstring Kickbacks

1 minuto

Hamstring Kickbacks

Hamstring Kickbacks

1 minuto

Set 3: 1 round

High Heel Parallels

High Heel Parallels

1 minuto

Set 4: 1 round

Lateral Leg Lifts

Lateral Leg Lifts

1 minuto

Lateral Leg Lifts

Lateral Leg Lifts

1 minuto

10 secondi

Left Lateral Lunges

Left Lateral Lunges

1 minuto

Right Lateral Lunges

Right Lateral Lunges

1 minuto

10 secondi

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minuto

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minuto

Set 5: 1 round

10 secondi

Inverted Flyers

Inverted Flyers

1 minuto

Inverted Flyers

Inverted Flyers

1 minuto

Left Leg Front-and-Back Lunges

Left Leg Front-and-Back Lunges

1 minuto

Right Leg Front-and-Back Lunges

Right Leg Front-and-Back Lunges

1 minuto

Set 6: 1 round

10 secondi

1 minuto

1 minuto

Left Leg Circles

Left Leg Circles

1 minuto

Right Leg Circles

Right Leg Circles

1 minuto

Set 7: 1 round

1 minuto

1 minuto

Glute Kickbacks

Glute Kickbacks

1 minuto

Glute Kickbacks

Glute Kickbacks

1 minuto

1 minuto

Set 8: 1 round

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

10 secondi

Hamstring Kickbacks

Hamstring Kickbacks

1 minuto

Hamstring Kickbacks

Hamstring Kickbacks

1 minuto

Set 9: 1 round

High Heel Parallels

High Heel Parallels

1 minuto

Set 10: 1 round

Lateral Leg Lifts

Lateral Leg Lifts

1 minuto

Lateral Leg Lifts

Lateral Leg Lifts

1 minuto

10 secondi

Left Lateral Lunges

Left Lateral Lunges

1 minuto

Right Lateral Lunges

Right Lateral Lunges

1 minuto

10 secondi

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minuto

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minuto

Set 11: 1 round

10 secondi

Inverted Flyers

Inverted Flyers

1 minuto

Inverted Flyers

Inverted Flyers

1 minuto

Left Leg Front-and-Back Lunges

Left Leg Front-and-Back Lunges

1 minuto

Right Leg Front-and-Back Lunges

Right Leg Front-and-Back Lunges

1 minuto

Set 12: 1 round

10 secondi

1 minuto

1 minuto

Left Leg Circles

Left Leg Circles

1 minuto

Right Leg Circles

Right Leg Circles

1 minuto

Set 13: 1 round

10 secondi

1 minuto

Big Toe Forward Bend

Big Toe Forward Bend

1 minuto

10 secondi

1 minuto

10 secondi

Advanced Left Glute Rolls

Advanced Left Glute Rolls

1 minuto

Advanced Right Glute Rolls

Advanced Right Glute Rolls

1 minuto

Left Adductor Rolls

Left Adductor Rolls

1 minuto

Right Adductor Rolls

Right Adductor Rolls

1 minuto

1 minuto

Advanced Left IT Band Rolls

Advanced Left IT Band Rolls

1 minuto

Advanced Right IT Band Rolls

Advanced Right IT Band Rolls

1 minuto

Allenamenti correlati

30 minuti, Intenso

14 minuti, Moderato

6 minuti, Moderato

full body strength L1

full body strength L1

50 min 15 sec, Moderato

21 minuti, Moderato

2 ore 50 sec, Moderato

Power Systems Myo-Roller

Scelta Top per questo Allenamento

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

Allenamenti con lo stesso attrezzatura

Casual Full Body

Casual Full Body

22 minuti, Moderato

Intense Back & Biceps

Intense Back & Biceps

31 minuti, Intenso

Simple Ankle Mobility

Simple Ankle Mobility

8 min 40 sec, Principiante

Lower Body Stretches

Lower Body Stretches

17 minuti, Moderato

Molly 7 Min Travel 2/4

Molly 7 Min Travel 2/4

7 minuti, Moderato

9 min 5 sec, Principiante

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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