Allenamento Intenso

Compound

Intenso Duration 1 h 9 m

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

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

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: 2 round

1 minuto

5 secondi

Reverse Crunches

Reverse Crunches

1 minuto

10 secondi

Set 3: 2 round

1 minuto

5 secondi

Set 4: 2 round

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

30 secondi

Dumbbell Wrist Curls

Dumbbell Wrist Curls

30 secondi

5 secondi

Set 5: 2 round

1 minuto

5 secondi

1 minuto

10 secondi

Set 6: 2 round

Calf Raise Toes In

Calf Raise Toes In

40 secondi

Calf Raise Toes Out

Calf Raise Toes Out

40 secondi

5 secondi

Set 7: 1 round

2 minuti

10 secondi

Set 8: 2 round

1 minuto

Cross Body Crunches

Cross Body Crunches

1 min 30 sec

1 minuto

5 secondi

Set 9: 3 round

Plie Squats with Tip Toes

Plie Squats with Tip Toes

30 secondi

5 secondi

Set 10: 3 round

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

20 secondi

5 secondi

Set 11: 3 round

Seated Calf Raise

Seated Calf Raise

30 secondi

5 secondi

Set 12: 3 round

Lateral to Front Raises

Lateral to Front Raises

20 secondi

5 secondi

Set 13: 3 round

Single Leg Calf Raise

Single Leg Calf Raise

30 secondi

5 secondi

Set 14: 3 round

Push-Up to Row to Burpee

Push-Up to Row to Burpee

30 secondi

5 secondi

Set 15: 3 round

Dumbbell Squat Jumps

Dumbbell Squat Jumps

30 secondi

5 secondi

Set 16: 3 round

Single Arm Mountain Climbers

Single Arm Mountain Climbers

30 secondi

5 secondi

Set 17: 1 round

10 secondi

Set 18: 1 round

1 minuto

1 minuto

10 secondi

Set 19: 1 round

1 minuto

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuto

1 minuto

10 secondi

Set 20: 1 round

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuto

1 minuto

10 secondi

Set 21: 1 round

Cross Knees to Elbows

Cross Knees to Elbows

1 minuto

Rotating Toe Touches

Rotating Toe Touches

1 minuto

10 secondi

Set 22: 1 round

1 minuto

1 minuto

10 secondi

Set 23: 1 round

1 minuto

Spiderman Push-Ups

Spiderman Push-Ups

1 minuto

10 secondi

Set 24: 1 round

Hip Rock N Raises

Hip Rock N Raises

4 minuti

15 secondi

Set 25: 1 round

30 secondi

30 secondi

5 secondi

Right Warrior 3

Right Warrior 3

30 secondi

30 secondi

5 secondi

20 secondi

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

30 secondi

Allenamenti correlati

1 ora, Intenso

1 ora, Intenso

1 ora 7 min 25 sec, Intenso

55 minuti, Intenso

1 ora 11 min 15 sec, Intenso

1 ora 15 sec, Intenso

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.

Allenamenti con lo stesso attrezzatura

Shoulder And Arms

Shoulder And Arms

30 min 6 sec, Moderato

Health XPress Upper Body

Health XPress Upper Body

5 minuti, Principiante

17 min 51 sec, Intenso

Tuesday Wk 1 - Legs & Abs

Tuesday Wk 1 - Legs & Abs

48 min 28 sec, Moderato

Day 2: Legs & Shoulders

Day 2: Legs & Shoulders

21 min 18 sec, Intenso

Muscle Militia Workout

Muscle Militia Workout

31 minuti, Intenso