Allenamento Moderato

Thai circuit

Moderato Duration 1 ora

Aree target: Legs

Attrezzatura: Exercise Mat, Stationary Bike, Dumbbells

Aggiunto da Personal Trainer Tomas Perucca

Tag

Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti su Bicicletta Stazionaria Allenamenti con i Manubri

Exercises

Set 1: 3 round

❤️ Leggero (Zona 1)

20 ripetizioni

Right Hip Flexor Stretch

Right Hip Flexor Stretch

10 secondi

Left Hip Flexor Stretch

Left Hip Flexor Stretch

10 secondi

Vertical Leg Crunches

Vertical Leg Crunches

20 ripetizioni

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 secondi

Set 2: 1 round

Moderate Cycling

Moderate Cycling

5 minuti

Build from easy to moderate toward the end

Lunges to Squats

Lunges to Squats

30 secondi

Dynamic!

Moderate Cycling

Moderate Cycling

4 minuti

Build from easy to moderate toward the end

Lunges to Squats

Lunges to Squats

30 secondi

Dynamic!

Moderate Cycling

Moderate Cycling

3 minuti

Build from easy to moderate toward the end

Lunges to Squats

Lunges to Squats

30 secondi

Dynamic!

Moderate Cycling

Moderate Cycling

2 minuti

Build from easy to moderate toward the end

Lunges to Squats

Lunges to Squats

30 secondi

Dynamic!

1 minuto

Keep it easy to recover

Set 3: 3 round

Spiderman Planks

❤️ Leggero (Zona 1)

Spiderman Planks

20 ripetizioni

Right Hip Flexor Stretch

Right Hip Flexor Stretch

10 secondi

Left Hip Flexor Stretch

Left Hip Flexor Stretch

10 secondi

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 secondi

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 secondi

Set 4: 1 round

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

30 secondi

Dynamic!

Moderate Cycling

Moderate Cycling

2 minuti

30sec hard effort! 1.30 easy spin

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

30 secondi

Dynamic!

Moderate Cycling

Moderate Cycling

2 minuti

30sec hard effort! 1.30 easy spin

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

30 secondi

Dynamic!

Moderate Cycling

Moderate Cycling

2 minuti

30sec hard effort! 1.30 easy spin

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

30 secondi

Dynamic!

Moderate Cycling

Moderate Cycling

2 minuti

30sec hard effort! 1.30 easy spin

1 minuto

Keep it easy to recover

Set 5: 1 round

Cool Down Cycling

Cool Down Cycling

20 minuti

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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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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

NordicTrack S22i

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Categorie di allenamento

In primo piano

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Addominali & Core

Peso Corporeo

YouTube

Creato dalla Comunità

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HIIT

Cardio

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Corpo Intero