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Allenamento Moderato

High Intensity

Moderato   13 minuti

Aree target: Full Body

Attrezzatura: Exercise Mat

Paul Martinez
 		    Aggiunto da Personal Trainer Paul Martinez
High Intensity
Tag
Allenamenti con Peso Corporeo Allenamenti per il Corpo Intero
Descrizione

10 min workout High Intensity

Exercises

Set 1: 1 round
10 Min High Intensity
1 minuto
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minuto

Set 2: 1 round
Jump your feet forward to a squat.
❤️ Leggero (Zona 1)
Burpees
45 secondi
Rest
Rest
15 secondi
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
45 secondi
Rest
Rest
15 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
45 secondi
Rest
Rest
15 secondi
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
❤️ Leggero (Zona 1)
Squats
45 secondi
Rest
Rest
15 secondi
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
45 secondi
Rest
Rest
15 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
45 secondi
Rest
Rest
15 secondi
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 secondi
Rest
Rest
15 secondi
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 secondi
Rest
Rest
15 secondi
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
45 secondi
Rest
Rest
15 secondi
Bent Knee Twists
Bent Knee Twists
45 secondi

Set 3: 1 round
Rest
Rest
1 minuto

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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