Allenamento Intenso

NOHO

Intenso Duration 32 minuti

Aree target: Legs, Arms

Attrezzatura: Dumbbells, Barbell, Box or Step, Medicine Ball

Aggiunto da Lucy Thorpe

Tag

Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti con i Manubri Allenamenti con il Bilanciere Allenamenti con Box o Step Allenamenti con la Palla Medica

Descrizione

- for raises: use 2.5kg weights - for shoulder press, bent over row, and lunges: use bar and 10kg weights - for kickbacks and Russian twists: use 5kg weights

Exercises

Set 1: 1 round

Lateral to Front Raises

Lateral to Front Raises

45 secondi

15 secondi

Set 2: 1 round

Lateral to Front Raises

Lateral to Front Raises

45 secondi

15 secondi

Set 3: 1 round

Lateral to Front Raises

Lateral to Front Raises

45 secondi

15 secondi

Set 4: 1 round

Lateral to Front Raises

Lateral to Front Raises

45 secondi

15 secondi

Set 5: 1 round

45 secondi

15 secondi

Set 6: 1 round

45 secondi

15 secondi

Set 7: 1 round

45 secondi

15 secondi

Set 8: 1 round

45 secondi

15 secondi

Set 9: 1 round

Tricep Kickbacks

Tricep Kickbacks

45 secondi

15 secondi

Set 10: 1 round

Tricep Kickbacks

Tricep Kickbacks

45 secondi

15 secondi

Set 11: 1 round

Tricep Kickbacks

Tricep Kickbacks

45 secondi

15 secondi

Set 12: 1 round

Tricep Kickbacks

Tricep Kickbacks

45 secondi

15 secondi

Set 13: 1 round

Dumbbell Lunges

Dumbbell Lunges

45 secondi

15 secondi

Set 14: 1 round

Dumbbell Lunges

Dumbbell Lunges

45 secondi

15 secondi

Set 15: 1 round

Dumbbell Lunges

Dumbbell Lunges

45 secondi

15 secondi

Set 16: 1 round

Dumbbell Lunges

Dumbbell Lunges

45 secondi

15 secondi

Set 17: 1 round

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

45 secondi

15 secondi

Set 18: 1 round

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

45 secondi

15 secondi

Set 19: 1 round

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

45 secondi

15 secondi

Set 20: 1 round

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

45 secondi

15 secondi

Set 21: 1 round

Barbell Bent-Over Rows

Barbell Bent-Over Rows

45 secondi

15 secondi

Set 22: 1 round

Barbell Bent-Over Rows

Barbell Bent-Over Rows

45 secondi

15 secondi

Set 23: 1 round

Barbell Bent-Over Rows

Barbell Bent-Over Rows

45 secondi

15 secondi

Set 24: 1 round

Barbell Bent-Over Rows

Barbell Bent-Over Rows

45 secondi

15 secondi

Set 25: 1 round

Reverse Lunge Off Step

Reverse Lunge Off Step

45 secondi

15 secondi

Set 26: 1 round

Reverse Lunge Off Step

Reverse Lunge Off Step

45 secondi

15 secondi

Set 27: 1 round

Reverse Lunge Off Step

Reverse Lunge Off Step

45 secondi

15 secondi

Set 28: 1 round

Reverse Lunge Off Step

Reverse Lunge Off Step

45 secondi

15 secondi

Set 29: 1 round

Russian Twists with a Ball

Russian Twists with a Ball

45 secondi

15 secondi

Set 30: 1 round

Russian Twists with a Ball

Russian Twists with a Ball

45 secondi

15 secondi

Set 31: 1 round

Russian Twists with a Ball

Russian Twists with a Ball

45 secondi

15 secondi

Set 32: 1 round

Russian Twists with a Ball

Russian Twists with a Ball

45 secondi

15 secondi

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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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