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Allenamento Moderato

Work-n-roll

Moderato   50 minuti

Aree target: Full Body

Attrezzatura: Dumbbells, Exercise Mat

Irina Churashova
 		    Aggiunto da Irina Churashova
Work-n-roll
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Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con i Manubri

Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
20 secondi
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 secondi
Forward Shoulder Rolls
Forward Shoulder Rolls
20 secondi
Backward Shoulder Rolls
Backward Shoulder Rolls
20 secondi
Repeat and flow through the movement.
Big Forward Arm Circles
20 secondi
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
20 secondi
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.
Squats
20 secondi
Cross Step and Clap
Cross Step and Clap
20 secondi
Steady Walk
Steady Walk
20 secondi
Body Circles
Body Circles
20 secondi
Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.
Rotating Toe Touches
20 secondi
Side Bends
Side Bends
20 secondi
Gate Openers
Gate Openers
20 secondi
Knee Circles
Knee Circles
20 secondi
Quad Stretches
Quad Stretches
20 secondi
Transition
Transition
20 secondi

Set 2: 2 round
As the exercise gets harder, resist the urge to swing your body.
Dumbbell Lateral Shoulder Raises
30 secondi
Dumbbell Front Raises
Dumbbell Front Raises
30 secondi
Dumbbell Upright Rows
Dumbbell Upright Rows
30 secondi
Rest
Rest
20 secondi
Bicep Curls
Bicep Curls
30 secondi
Rotational Shoulder Presses
Rotational Shoulder Presses
30 secondi
Tricep Extensions
Tricep Extensions
30 secondi
Rest
Rest
20 secondi
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
30 secondi
Dumbell Back Row
Dumbell Back Row
30 secondi
Tricep Kickbacks
Tricep Kickbacks
30 secondi
Rest
Rest
20 secondi
Dumbbell Deadlifts
Dumbbell Deadlifts
30 secondi
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Dumbbell Push Press
30 secondi
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 secondi
Transition
Transition
1 minuto

Set 3: 1 round
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
30 secondi
Cross Knees to Elbows
Cross Knees to Elbows
30 secondi
Side Squats
Side Squats
30 secondi
Rest
Rest
20 secondi
Right Roundhouses
Right Roundhouses
30 secondi
Left Roundhouses
Left Roundhouses
30 secondi
Dragon Squats
Dragon Squats
30 secondi
Rest
Rest
20 secondi
Side Lunges
Side Lunges
30 secondi
Sumo Squats
Sumo Squats
30 secondi
Steady Walk
Steady Walk
30 secondi
Rest
Rest
20 secondi
Prisoner Squats
Prisoner Squats
30 secondi
Squat Pulses
Squat Pulses
30 secondi
Over Over Unders
Over Over Unders
30 secondi
Transition
Transition
1 minuto

Set 4: 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.
Jumping Jacks
30 secondi
Reverse Lunges
Reverse Lunges
30 secondi
Knees to Elbows
Knees to Elbows
30 secondi
Rest
Rest
20 secondi
Squat Side Kicks
Squat Side Kicks
30 secondi
Develop a rhythm for your punches.
Rapid Punches
30 secondi
Double Knees
Double Knees
30 secondi
Rest
Rest
20 secondi
Windmills
Windmills
30 secondi
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 secondi
Finger Tension Squeezes
Finger Tension Squeezes
30 secondi
Rest
Rest
20 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.
Plank
30 secondi
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 secondi
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 secondi
Transition
Transition
1 minuto

Set 5: 1 round
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 secondi
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Fast Crunches
30 secondi
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 secondi
Rest
Rest
20 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
30 secondi
Bent Knee Twists
Bent Knee Twists
30 secondi
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 secondi
Rest
Rest
20 secondi
90-90 Crunch Taps
90-90 Crunch Taps
30 secondi
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 secondi
Fifer Scissors
Fifer Scissors
30 secondi
Rest
Rest
20 secondi
Swimming
Swimming
30 secondi
Supermans
Supermans
30 secondi
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
30 secondi
Transition
Transition
1 minuto

Set 6: 1 round
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 secondi
Standing Back Bend
Standing Back Bend
20 secondi
Standing Forward Bend
Standing Forward Bend
20 secondi
Butterfly
Butterfly
20 secondi
Right Arm Cross Stretch
Right Arm Cross Stretch
10 secondi
Left Arm Cross Stretch
Left Arm Cross Stretch
10 secondi
Right Tricep Stretch
Right Tricep Stretch
10 secondi
Left Tricep Stretch
Left Tricep Stretch
10 secondi
Right Lateral Neck Stretch
Right Lateral Neck Stretch
10 secondi
Left Lateral Neck Stretch
Left Lateral Neck Stretch
10 secondi
Up and Down Neck Tilts
Up and Down Neck Tilts
20 secondi
Bicep Stretches
Bicep Stretches
20 secondi
Head to Knee
Head to Knee
20 secondi
Wide Right Leg Stretch
Wide Right Leg Stretch
10 secondi
Wide Right Leg Stretch
Wide Right Leg Stretch
10 secondi
Center Leg Stretch
Center Leg Stretch
20 secondi
Advanced Left Lizard
Advanced Left Lizard
20 secondi
Advanced Right Lizard
Advanced Right Lizard
20 secondi
Child's Pose with Side Reaches
Child's Pose with Side Reaches
20 secondi

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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.

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