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Allenamento Moderato

12

Moderato   14 minuti

Aree target: Full Body

Attrezzatura: Chair, Exercise Mat, Wall

Ashraf Hussien
 		    Aggiunto da Ashraf Hussien
12
Tag
Allenamenti con Peso Corporeo Allenamenti per il Corpo Intero Allenamenti con Sedia Allenamenti con la Parete

Exercises

Set 1: 1 round
Then, return to the center.
Alternating Side Reaches
20 secondi
Arm Pumps
Arm Pumps
20 secondi
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 secondi
Elbow To Knee Twists
Elbow To Knee Twists
20 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
30 secondi
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
25 secondi
High Knee Jumps
High Knee Jumps
25 secondi
Rest
Rest
5 secondi
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
Transition
Transition
15 secondi

Set 2: 1 round
Cross Jacks
Cross Jacks
30 secondi
Rest
Rest
10 secondi
Double Knees
Double Knees
30 secondi
Rest
Rest
10 secondi
Jump your feet forward to a squat.
Burpees
30 secondi
Rest
Rest
10 secondi
Explosive Mountain Climbers
Explosive Mountain Climbers
35 secondi
Transition
Transition
20 secondi

Set 3: 1 round
Leg Raises
Leg Raises
30 secondi
Rest
Rest
10 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
30 secondi
Rest
Rest
10 secondi
Chair Tricep Dips
Chair Tricep Dips
30 secondi
Rest
Rest
10 secondi
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Jumping Lunges
35 secondi
Rest
Rest
10 secondi
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 secondi
Rest
Rest
10 secondi
Side Bends
Side Bends
35 secondi
Rest
Rest
10 secondi

Set 4: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 secondi
Rest
Rest
5 secondi
Right Side Plank
Right Side Plank
30 secondi
Rest
Rest
5 secondi
Left Side Plank
Left Side Plank
30 secondi
Rest
Rest
5 secondi
Big Toe Forward Bend
Big Toe Forward Bend
15 secondi
Chest Stretch
Chest Stretch
30 secondi
Hamstring Stretches
Hamstring Stretches
20 secondi
Quad Stretches
Quad Stretches
20 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