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Allenamento per Principianti

Bodyweight Functional

Principiante   23 minuti

Aree target: Lower Body

Attrezzatura: No Equipment

Warren Agrella
 		    Aggiunto da Personal Trainer Warren Agrella
Bodyweight Functional
Tag
Allenamenti con Peso Corporeo Allenamenti per la Parte Inferiore del Corpo Allenamenti senza Attrezzi
Descrizione

This workout will teach you the basics of functional training. Building a good base

Exercises

Set 1: 1 round
Bottom to Bottom Squats
❤️ Leggero (Zona 1)
Bottom to Bottom Squats
40 secondi
Rest
Rest
30 secondi
Kneeling Push-Ups
Kneeling Push-Ups
30 secondi
Rest
Rest
30 secondi
Lunges
❤️ Leggero (Zona 1)
Lunges
40 secondi
Rest
Rest
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.
Plank
40 secondi

Set 2: 1 round
Bottom to Bottom Squats
❤️ Leggero (Zona 1)
Bottom to Bottom Squats
40 secondi
Rest
Rest
30 secondi
Kneeling Push-Ups
Kneeling Push-Ups
30 secondi
Rest
Rest
30 secondi
Lunges
❤️ Leggero (Zona 1)
Lunges
40 secondi
Rest
Rest
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.
Plank
40 secondi

Set 3: 1 round
Bottom to Bottom Squats
❤️ Leggero (Zona 1)
Bottom to Bottom Squats
40 secondi
Rest
Rest
30 secondi
Kneeling Push-Ups
Kneeling Push-Ups
30 secondi
Rest
Rest
30 secondi
Lunges
❤️ Leggero (Zona 1)
Lunges
40 secondi
Rest
Rest
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.
Plank
40 secondi

Set 4: 1 round
Bottom to Bottom Squats
❤️ Leggero (Zona 1)
Bottom to Bottom Squats
40 secondi
Rest
Rest
30 secondi
Kneeling Push-Ups
Kneeling Push-Ups
30 secondi
Rest
Rest
30 secondi
Lunges
❤️ Leggero (Zona 1)
Lunges
40 secondi
Rest
Rest
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.
Plank
40 secondi

Set 5: 1 round
Bottom to Bottom Squats
❤️ Leggero (Zona 1)
Bottom to Bottom Squats
40 secondi
Rest
Rest
30 secondi
Kneeling Push-Ups
Kneeling Push-Ups
30 secondi
Rest
Rest
30 secondi
Lunges
❤️ Leggero (Zona 1)
Lunges
40 secondi
Rest
Rest
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.
Plank
40 secondi

Set 6: 1 round
Quad Stretches
Quad Stretches
1 minuto
Hamstring Stretches
Hamstring Stretches
1 minuto
Right Side Stretch
Right Side Stretch
30 secondi
Left Side Stretch
Left Side Stretch
30 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.

Mostra di più

Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis