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Allenamento Intenso

Hiit

Intenso   20 minuti

Aree target: Full Body

Attrezzatura: Stability Ball

Pedro Pires
 		    Aggiunto da Pedro Pires
Hiit
Tag
Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con la Palla da Ginnastica

Exercises

Set 1: 1 round
Jump your feet forward to a squat.
Burpees
45 secondi
Rest
Rest
15 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.
High Knees
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
Lunges
Lunges
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
Jump your feet forward to a squat.
Burpees
45 secondi
Rest
Rest
15 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
45 secondi
Rest
Rest
15 secondi
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
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.
Squats
45 secondi
Rest
Rest
15 secondi
Flutter Kicks
Flutter Kicks
45 secondi
Rest
Rest
15 secondi
Jump your feet forward to a squat.
Burpees
45 secondi
Rest
Rest
15 secondi
Butt Kickers
Butt Kickers
45 secondi
Rest
Rest
15 secondi
Plank Hopovers
Plank Hopovers
45 secondi
Rest
Rest
15 secondi
Repeat on the left side and continue alternating sides.
Side Lunges
45 secondi
Rest
Rest
15 secondi
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 secondi
Rest
Rest
15 secondi
Jump your feet forward to a squat.
Burpees
45 secondi
Rest
Rest
15 secondi
Split Squat Hops
Split Squat Hops
45 secondi
Rest
Rest
15 secondi
Side to Side Elbow Plank on Ball
Side to Side Elbow Plank on Ball
45 secondi
Rest
Rest
15 secondi
Curtsy Lunge
Curtsy Lunge
45 secondi
Rest
Rest
15 secondi
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
45 secondi

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Registrare Allenamento
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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Categorie di allenamento

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In primo piano

weight loss

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abs & core

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weightlifting

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interval timers

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Corpo Intero

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