Allenamento Moderato

Full workout 1

Moderato Duration 24 minuti

Aree target: Core, Arms

Attrezzatura: Kettlebells, Exercise Mat, Dumbbells, Bench

Aggiunto da Richard Wesseling

Tag

Allenamenti per Palestra Domestica Allenamenti per Addominali e Core Allenamenti con le Kettlebell Allenamenti con i Manubri Allenamenti con Panca

Descrizione

20 sec rest

Exercises

Set 1: 1 round

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

45 secondi

90-90 Crunch Taps

90-90 Crunch Taps

20 ripetizioni

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

26 ripetizioni

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

12 ripetizioni

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 secondi

Left Oblique Crunches

Left Oblique Crunches

15 ripetizioni

Right Oblique Crunches

Right Oblique Crunches

15 ripetizioni

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minuto

Reverse Elbow Plank

Reverse Elbow Plank

45 secondi

1 minuto

Set 2: 1 round

Dumbbell Wrist Curls

Pesi: Pesante

Dumbbell Wrist Curls

15 ripetizioni

Dumbbell Wrist Curls

Pesi: Pesante

Dumbbell Wrist Curls

12 ripetizioni

Pesi: Massimo

20 ripetizioni

Pesi: Massimo

18 ripetizioni

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

15 ripetizioni

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

12 ripetizioni

15 ripetizioni

15 ripetizioni

40 secondi

25 secondi

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

14 ripetizioni

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

12 ripetizioni

Dumbbell Bench Press

Dumbbell Bench Press

15 ripetizioni

Dumbbell Bench Press

Dumbbell Bench Press

15 ripetizioni

Dumbbell Bench Press

Dumbbell Bench Press

12 ripetizioni

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

15 ripetizioni

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 ripetizioni

20 ripetizioni

20 ripetizioni

Traveling High Knees

Traveling High Knees

45 secondi

Dumbbell Upright Rows

Dumbbell Upright Rows

12 ripetizioni

Dumbbell Upright Rows

Dumbbell Upright Rows

12 ripetizioni

15 ripetizioni

15 ripetizioni

Plank with Shoulder Taps

Plank with Shoulder Taps

20 ripetizioni

Plank with Shoulder Taps

Plank with Shoulder Taps

16 ripetizioni

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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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