Allenamento Moderato

Mobility

Moderato Duration 32 minuti

Attrezzatura: Wall, Chair, Exercise Mat, Dumbbells, Kettlebells

Aggiunto da Bruno De Andrade

Tag

Allenamenti per Palestra Domestica Allenamenti con la Parete Allenamenti con Sedia Allenamenti con i Manubri Allenamenti con le Kettlebell

Exercises

Set 1: 1 round

20 ripetizioni

circles, yes, no, maybe

20 ripetizioni

forward and backward

Alternating Arm Swings

Alternating Arm Swings

20 ripetizioni

15 ripetizioni

each side

15 ripetizioni

each side

20 ripetizioni

Set 2: 1 round

1 minuto

Two Handed Finger Stretch

Two Handed Finger Stretch

1 minuto

Straight Leg March

Straight Leg March

15 ripetizioni

each side

Side To Side Swings

❤️ Vigoroso (Zona 3)

Side To Side Swings

15 ripetizioni

each side. high reaching across body

30 secondi

30 secondi

1 minuto

Lateral Side Stretch

Lateral Side Stretch

30 secondi

Lateral Side Stretch

Lateral Side Stretch

30 secondi

Chair Tricep Dips

Chair Tricep Dips

30 secondi

hold stretch

Standing Biceps Stretches

Standing Biceps Stretches

30 secondi

30 ripetizioni

10 ripetizioni

1 minuto

hold for a few seconds, reset and repeat

15 ripetizioni

1 minuto

Crossed Feet Forward Bend

30 secondi

Crossed Feet Forward Bend

30 secondi

15 ripetizioni

ATG Split Squats

10 ripetizioni

each side

40 secondi

40 secondi

Runner's Lunges

Runner's Lunges

30 secondi

Runner's Lunges

Runner's Lunges

30 secondi

30 secondi

30 secondi

Firm your shoulder blades against your back for maximum effect.

1 minuto

30 secondi

30 secondi

Single Leg Calf + Hamstring Stretch

Single Leg Calf + Hamstring Stretch

30 secondi

Single Leg Calf + Hamstring Stretch

Single Leg Calf + Hamstring Stretch

30 secondi

Seated Hamstring

Seated Hamstring

10 ripetizioni

Seated Hamstring

Seated Hamstring

30 secondi

1 min 30 sec

start standing and go down. finish seated

30 secondi

Lying Hamstring Extended Leg Stretch

Lying Hamstring Extended Leg Stretch

15 ripetizioni

hold leg above knee and stretch it as much as possibl. repeat

30 secondi

30 secondi

INTERNAL HIP ROTATION STRETCH lengthening through top of head

INTERNAL HIP ROTATION STRETCH lengthening through top of head

30 secondi

INTERNAL HIP ROTATION STRETCH lengthening through top of head

INTERNAL HIP ROTATION STRETCH lengthening through top of head

30 secondi

1 minuto

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Stretching time

Stretching time

12 min 40 sec, Principiante

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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