Allenamento Intenso

B*

Intenso Duration 1 ora

Aree target: Core

Attrezzatura: Exercise Mat, Dumbbells, Bench, 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 Panca 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

Reverse Crunches

Reverse Crunches

1 minuto

5 secondi

1 minuto

1 minuto

5 secondi

1 minuto

Cross Body Crunches

Cross Body Crunches

1 min 30 sec

1 minuto

5 secondi

Set 3: 2 round

1 minuto

Calf Raise Toes In

Calf Raise Toes In

40 secondi

Calf Raise Toes Out

Calf Raise Toes Out

40 secondi

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

20 secondi

5 secondi

Set 5: 1 round

5 secondi

1 minuto

1 minuto

5 secondi

Set 6: 2 round

Squat To Calf Raise

Squat To Calf Raise

45 secondi

Weighted Sumo Squats

Weighted Sumo Squats

45 secondi

10 secondi

Set 7: 2 round

25 secondi

25 secondi

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

25 secondi

10 secondi

Set 8: 2 round

Seated Calf Raise

Seated Calf Raise

45 secondi

Single Leg Calf Raise

Single Leg Calf Raise

45 secondi

10 secondi

Set 9: 2 round

Dumbbell V-Raises

Dumbbell V-Raises

15 secondi

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

15 secondi

15 secondi

10 secondi

Set 10: 2 round

30 secondi

30 secondi

5 secondi

Donkey Calf Raise

Donkey Calf Raise

40 secondi

30 secondi

5 secondi

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

30 secondi

5 secondi

30 secondi

5 secondi

Set 11: 2 round

Cross Knees to Elbows

Cross Knees to Elbows

30 secondi

Rotating Toe Touches

Rotating Toe Touches

30 secondi

5 secondi

30 secondi

30 secondi

5 secondi

30 secondi

Spiderman Push-Ups

Spiderman Push-Ups

30 secondi

5 secondi

Set 12: 1 round

Hip Rock N Raises

Hip Rock N Raises

4 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.

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MPS Upper Body Split B

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