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Allenamento Intenso

Abs/Arms & Back

Intenso   42 minuti

Aree target: Core

Attrezzatura: Dumbbells, Bench

Shanesse Peek
 		    Aggiunto da Shanesse Peek
Abs/Arms & Back
Tag
Allenamenti per Palestra Domestica Allenamenti per Addominali e Core Allenamenti con i Manubri Allenamenti con Panca
Descrizione

Master Plan- Copy this

Exercises

Set 1: 1 round
Lying Leg Extensions
Lying Leg Extensions
1 minuto
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 secondi
Rest
Rest
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
1 minuto
Supermans
Supermans
1 minuto
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
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
1 minuto
Transition
Transition
10 secondi
Alternating Bent Over Rows
Pesi: Pesante
Alternating Bent Over Rows
45 secondi
Rest
Rest
1 minuto

Set 3: 1 round
Lying Leg Extensions
Lying Leg Extensions
1 minuto
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 secondi
Rest
Rest
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
1 minuto
Supermans
Supermans
1 minuto
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
45 secondi
Transition
Transition
15 secondi
Dumbbell Bench Press
Dumbbell Bench Press
45 secondi
Rest
Rest
1 minuto

Set 5: 1 round
Lying Leg Extensions
Lying Leg Extensions
1 minuto
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 secondi
Rest
Rest
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
1 minuto
Supermans
Supermans
1 minuto
Rest
Rest
1 minuto

Set 6: 2 round
Bicep Curls
Bicep Curls
45 secondi
Tricep Extensions
Tricep Extensions
45 secondi
Rest
Rest
1 minuto

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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