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Allenamento Moderato

Strength 2

Moderato   43 minuti

Aree target: Lower Body

Attrezzatura: Dumbbells, Exercise Mat

L Rocha
 		    Aggiunto da L Rocha
Strength 2
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri
Descrizione

Stretch & Strengthen...You'll sit, stand, sit and end up on your stomach. No weights.

Exercises

Set 1: 1 round
Squat Pulses
Squat Pulses
40 secondi
Tricep Dips
Tricep Dips
30 secondi
Narrow Squats
Narrow Squats
30 secondi
Tricep Kickbacks
Pesi: Leggero
Tricep Kickbacks
30 secondi
Left Tricep Push-Ups
Left Tricep Push-Ups
30 secondi
Lateral Lunge with Bicep Curl
Pesi: Leggero
Lateral Lunge with Bicep Curl
1 minuto
Right Tricep Push-Ups
Right Tricep Push-Ups
30 secondi
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
1 minuto
Lateral Lunge with Tricep Extension
Pesi: Leggero
Lateral Lunge with Tricep Extension
1 minuto
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
1 minuto

Set 2: 1 round
Inward Wrist Circles
Inward Wrist Circles
15 secondi
Outward Wrist Circles
Outward Wrist Circles
15 secondi
Ankle Grabbers
Ankle Grabbers
1 minuto
Ab Chop Ups
Ab Chop Ups
30 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
40 secondi
Bent Knee Twists
Bent Knee Twists
45 secondi
Right Lying Clams
Right Lying Clams
30 secondi
Left Lying Clams
Left Lying Clams
30 secondi

Set 3: 1 round
Standing Back Bend
Standing Back Bend
30 secondi
4-Square Single Leg Hops
4-Square Single Leg Hops
45 secondi
Body Circles
Body Circles
20 secondi
Duck Walk
Duck Walk
45 secondi
Big Forward Arm Circles
Big Forward Arm Circles
30 secondi
Balancing Stick
Balancing Stick
30 secondi
Big Reverse Arm Circles
Big Reverse Arm Circles
30 secondi
Curtsy Lunge
Curtsy Lunge
40 secondi
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 secondi
Squat Jumps
Squat Jumps
40 secondi
3 Point Touches
3 Point Touches
40 secondi

Set 4: 1 round
"O" Balance
"O" Balance
30 secondi
Floor Bridge
Floor Bridge
30 secondi
Dips with Leg Extension
Dips with Leg Extension
45 secondi
Russian Twists
Russian Twists
45 secondi
Left Side Plank Dips
Left Side Plank Dips
30 secondi
Lying Spinal Twist
Lying Spinal Twist
45 secondi
Right Side Plank Dips
Right Side Plank Dips
30 secondi

Set 5: 1 round
Cat Cow
Cat Cow
20 secondi
Elbow Plank
Elbow Plank
40 secondi
Downward Facing Dog
Downward Facing Dog
20 secondi
Mountain Climbers
Mountain Climbers
40 secondi
Bow Pose
Bow Pose
20 secondi
Plank with Toe Taps
Plank with Toe Taps
45 secondi

Set 6: 1 round
Ankle Grabbers
Ankle Grabbers
1 minuto
Ab Chop Ups
Ab Chop Ups
30 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
40 secondi
Bent Knee Twists
Bent Knee Twists
45 secondi
Right Lying Clams
Right Lying Clams
30 secondi
Left Lying Clams
Left Lying Clams
30 secondi

Set 7: 1 round
Standing Back Bend
Standing Back Bend
20 secondi
4-Square Single Leg Hops
4-Square Single Leg Hops
45 secondi
Body Circles
Body Circles
20 secondi
Duck Walk
Duck Walk
45 secondi
Big Forward Arm Circles
Big Forward Arm Circles
30 secondi
Balancing Stick
Balancing Stick
20 secondi
Big Reverse Arm Circles
Big Reverse Arm Circles
30 secondi
Curtsy Lunge
Curtsy Lunge
40 secondi
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 secondi
Squat Jumps
Squat Jumps
40 secondi
3 Point Touches
3 Point Touches
40 secondi

Set 8: 1 round
"O" Balance
"O" Balance
30 secondi
Floor Bridge
Floor Bridge
30 secondi
Dips with Leg Extension
Dips with Leg Extension
45 secondi
Russian Twists
Russian Twists
30 secondi
Left Side Plank Dips
Left Side Plank Dips
40 secondi
Lying Spinal Twist
Lying Spinal Twist
45 secondi
Right Side Plank Dips
Right Side Plank Dips
40 secondi

Set 9: 1 round
Cat Cow
Cat Cow
20 secondi
Elbow Plank
Elbow Plank
30 secondi
Downward Facing Dog
Downward Facing Dog
20 secondi
Mountain Climbers
Mountain Climbers
40 secondi
Bow Pose
Bow Pose
20 secondi
Elbow Plank Hop Outs
Elbow Plank Hop Outs
30 secondi

Set 10: 1 round
Rest
Rest
20 secondi
Corpse
Corpse
10 secondi

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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.

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In primo piano

weight loss

Perdita di peso

abs & core

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bodyweight

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weightlifting

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interval timers

HIIT

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Corpo Intero

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