Allenamento Intenso

Quicker

Intenso Duration 35 minuti

Aree target: Core, Legs

Attrezzatura: Exercise Mat, Dumbbells, Chair, Strength Machine

Aggiunto da Personal Trainer Adam Weber

Tag

Allenamenti per Palestra Completa Allenamenti per Addominali e Core Allenamenti con i Manubri Allenamenti con Sedia Allenamenti con le Macchine per la Forza

Exercises

Set 1: 1 round

Up and Down Neck Tilts

Up and Down Neck Tilts

30 secondi

Clockwise Neck Rolls

Clockwise Neck Rolls

15 secondi

Big Forward Arm Circles

Big Forward Arm Circles

30 secondi

Inward Wrist Circles

Inward Wrist Circles

30 secondi

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

5 secondi

Seated Leg Stretch

Seated Leg Stretch

30 secondi

5 secondi

Set 2: 1 round

1 minuto

5 secondi

Reverse Crunches

Reverse Crunches

1 minuto

10 secondi

Set 3: 1 round

1 minuto

5 secondi

1 minuto

10 secondi

Set 4: 1 round

1 minuto

Cross Body Crunches

Cross Body Crunches

1 min 30 sec

1 minuto

5 secondi

Set 5: 1 round

1 minuto

5 secondi

Set 6: 1 round

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

30 secondi

Dumbbell Wrist Curls

Dumbbell Wrist Curls

30 secondi

5 secondi

Set 7: 1 round

Calf Raise Toes In

Calf Raise Toes In

40 secondi

Calf Raise Toes Out

Calf Raise Toes Out

40 secondi

5 secondi

Set 8: 1 round

1 minuto

5 secondi

Set 9: 1 round

40 secondi

40 secondi

5 secondi

Set 10: 1 round

40 secondi

Plie Squats with Tip Toes

Plie Squats with Tip Toes

40 secondi

40 secondi

5 secondi

Set 11: 1 round

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

40 secondi

40 secondi

5 secondi

Set 12: 1 round

Cross Knees to Elbows

Cross Knees to Elbows

40 secondi

Rotating Toe Touches

Rotating Toe Touches

40 secondi

5 secondi

Set 13: 1 round

40 secondi

40 secondi

5 secondi

Set 14: 1 round

40 secondi

Spiderman Push-Ups

Spiderman Push-Ups

40 secondi

10 secondi

Set 15: 1 round

Hip Rock N Raises

Hip Rock N Raises

3 minuti

30 secondi

Set 16: 3 round

10 ripetizioni

Mountain Climbers

Mountain Climbers

10 ripetizioni

10 ripetizioni

Set 17: 1 round

10 ripetizioni

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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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