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Allenamento Intenso

Circuits

Intenso   1 h 7 m

Aree target: Core

Attrezzatura: Exercise Mat, Dumbbells, Chair, Strength Machine, Bench

Adam Weber
 		    Aggiunto da Personal Trainer Adam Weber
Circuits
Tag
Allenamenti per Palestra Completa Allenamenti per Addominali e Core Allenamenti con i Manubri Allenamenti con Sedia Allenamenti con le Macchine per la Forza Allenamenti con Panca

Exercises

Set 1: 1 round
Up and Down Neck Tilts
Up and Down Neck Tilts
30 secondi
Neck Side Rotations
Neck Side Rotations
30 secondi
Clockwise Neck Rolls
Clockwise Neck Rolls
15 secondi
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 secondi
Big Forward Arm Circles
Big Forward Arm Circles
30 secondi
Big Reverse Arm Circles
Big Reverse Arm Circles
30 secondi
Inward Wrist Circles
Inward Wrist Circles
30 secondi
Fold Forward
Fold Forward
15 secondi
Standing Back Bend
Standing Back Bend
15 secondi
Right Quad Stretch
Right Quad Stretch
15 secondi
Left Quad Stretch
Left Quad Stretch
15 secondi
Hamstring Stretches
Hamstring Stretches
15 secondi
Hamstring Stretches
Hamstring Stretches
15 secondi
Standing Leg Stretches
Standing Leg Stretches
30 secondi
Rest
Rest
5 secondi
Seated Leg Stretch
Seated Leg Stretch
15 secondi
Seated Leg Stretch
Seated Leg Stretch
15 secondi
Rest
Rest
5 secondi

Set 2: 2 round
Leg Raises
Leg Raises
1 minuto
Rest
Rest
5 secondi
Reverse Crunches
Reverse Crunches
1 minuto
Rest
Rest
10 secondi

Set 3: 2 round
Calf Raise
Calf Raise
1 minuto
Calf Raise Toes In
Calf Raise Toes In
40 secondi
Calf Raise Toes Out
Calf Raise Toes Out
40 secondi
Rest
Rest
5 secondi

Set 4: 2 round
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
30 secondi
Dumbbell Wrist Curls
Dumbbell Wrist Curls
30 secondi
Rest
Rest
5 secondi

Set 5: 1 round
Rest
Rest
10 secondi
Wrist Roller
Wrist Roller
2 minuti
Rest
Rest
20 secondi

Set 6: 1 round
Torso Twists
Torso Twists
1 minuto
Side Bends
Side Bends
1 minuto
Rest
Rest
10 secondi

Set 7: 1 round
Lunges
Lunges
1 minuto
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minuto
Tippy Toes
Tippy Toes
1 minuto
Rest
Rest
10 secondi

Set 8: 1 round
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
1 minuto
Hand Grip
Hand Grip
1 minuto
Rest
Rest
10 secondi

Set 9: 2 round
V-Sit Crunches
V-Sit Crunches
1 minuto
Rest
Rest
5 secondi
Crunchy Frogs
Crunchy Frogs
1 minuto
Rest
Rest
10 secondi

Set 10: 2 round
Squat To Calf Raise
Squat To Calf Raise
45 secondi
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
25 secondi
Rest
Rest
10 secondi

Set 11: 2 round
Seated Calf Raise
Seated Calf Raise
45 secondi
Overhead Press
Overhead Press
25 secondi
Rest
Rest
10 secondi

Set 12: 2 round
Weighted Sumo Squats
Weighted Sumo Squats
45 secondi
Bicep Curls
Bicep Curls
25 secondi
Rest
Rest
10 secondi

Set 13: 2 round
Single Leg Calf Raise
Single Leg Calf Raise
45 secondi
Rest
Rest
10 secondi
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 secondi
Dumbbell V-Raises
Dumbbell V-Raises
15 secondi
Dumbbell Fly
Dumbbell Fly
15 secondi
Rest
Rest
5 secondi

Set 14: 1 round
Cross Knees to Elbows
Cross Knees to Elbows
1 minuto
Rotating Toe Touches
Rotating Toe Touches
1 minuto
Rest
Rest
10 secondi

Set 15: 1 round
Pistols
Pistols
1 minuto
Dragon Squats
Dragon Squats
1 minuto
Rest
Rest
5 secondi
Down Unders
Down Unders
1 minuto
Spiderman Push-Ups
Spiderman Push-Ups
1 minuto
Rest
Rest
20 secondi

Set 16: 2 round
Heel Touches
Heel Touches
1 minuto
Cross Body Crunches
Cross Body Crunches
1 min 30 sec
Russian Twists
Russian Twists
1 minuto
Rest
Rest
5 secondi

Set 17: 1 round
Hip Rock N Raises
Hip Rock N Raises
4 minuti
Rest
Rest
30 secondi

Set 18: 1 round
Right Tree
Right Tree
30 secondi
Left Tree
Left Tree
30 secondi
Rest
Rest
5 secondi
Right Warrior 3
Right Warrior 3
30 secondi
Left Warrior 3
Left Warrior 3
30 secondi
Rest
Rest
5 secondi
Cat Cow
Cat Cow
20 secondi
Elbow Plank
Elbow Plank
1 minuto
Rotating Elbow Plank
Rotating Elbow Plank
30 secondi
Right Half Pigeon
Right Half Pigeon
30 secondi
Left Half Pigeon
Left Half Pigeon
30 secondi
Downward Facing Dog
Downward Facing Dog
30 secondi
Cobra
Cobra
30 secondi

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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