Allenamento Moderato

HIIT

Moderato Duration 30 minuti

Aree target: Legs

Attrezzatura: Treadmill, Cardio Machine, Dumbbells, Stationary Bike

Aggiunto da Kar Reev

Tag

Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti su Tapis Roulant Allenamenti con le Macchine Cardio Allenamenti con i Manubri Allenamenti su Bicicletta Stazionaria

Exercises

Set 1: 1 round

❤️ Leggero (Zona 1)

1 minuto

Treadmill Slow Jogging

❤️ Leggero (Zona 1)

Treadmill Slow Jogging

2 minuti

Treadmill Running

Treadmill Running

2 minuti

Set 2: 1 round

10 secondi

Set 3: 1 round

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 secondi

10 secondi

30 secondi

30 secondi

20 secondi

Set 4: 1 round

❤️ Molto Duro (Zona 4)

1 minuto

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 secondi

Treadmill Slow Jogging

❤️ Leggero (Zona 1)

Treadmill Slow Jogging

1 minuto

Set 5: 1 round

10 secondi

Set 6: 1 round

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 secondi

5 secondi

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 secondi

Set 7: 1 round

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 secondi

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 secondi

10 secondi

Set 8: 1 round

❤️ Molto Duro (Zona 4)

1 minuto

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 secondi

Treadmill Slow Jogging

❤️ Leggero (Zona 1)

Treadmill Slow Jogging

1 minuto

Set 9: 1 round

Tricep Push-Ups

Tricep Push-Ups

30 secondi

10 secondi

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 secondi

Set 10: 1 round

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 secondi

Right Side Plank

Right Side Plank

30 secondi

Left Side Plank

Left Side Plank

30 secondi

Set 11: 1 round

❤️ Molto Duro (Zona 4)

1 minuto

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 secondi

Treadmill Slow Jogging

❤️ Leggero (Zona 1)

Treadmill Slow Jogging

1 minuto

Set 12: 1 round

30 secondi

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 secondi

Reverse Lunge to Right Side Lunges

Reverse Lunge to Right Side Lunges

30 secondi

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

30 secondi

5 secondi

Set 13: 1 round

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 secondi

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 secondi

10 secondi

Set 14: 1 round

❤️ Moderato (Zona 2)

30 secondi

❤️ Vigoroso (Zona 3)

30 secondi

Standing Cycling

❤️ Moderato (Zona 2)

Standing Cycling

30 secondi

Set 15: 1 round

10 secondi

The Heisman Shuffle

The Heisman Shuffle

30 secondi

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

30 secondi

Set 16: 1 round

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 secondi

Set 17: 1 round

❤️ Moderato (Zona 2)

30 secondi

❤️ Vigoroso (Zona 3)

30 secondi

Standing Cycling

❤️ Moderato (Zona 2)

Standing Cycling

30 secondi

Set 18: 1 round

Cool Down Cycling

❤️ Leggero (Zona 1)

Cool Down Cycling

2 minuti

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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.

Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

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.

NordicTrack T Series: Foldable Treadmill

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

NordicTrack S22i

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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