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Allenamento per Principianti

Full Body

Principiante   1 h 58 m

Aree target: Legs

Attrezzatura: Treadmill, Box / Step, Barbell, Bench, Dumbbells, Resistance Bands, Wall

John Emsermann
 		    Aggiunto da John Emsermann
Full Body
Tag
Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti su Tapis Roulant Allenamenti con Box o Step Allenamenti con il Bilanciere Allenamenti con Panca Allenamenti con i Manubri Allenamenti con le Bande Elastiche Allenamenti con la Parete
Descrizione

BODY WORKOUTS... START WITH LIGHTER WEIGHTS AND WORK UP TO HEAVIER... NO RUSH..YOU DECIDE YOUR OWN RESTS BUT NOT TAKE TOO LONG.. I SUGGEST NO MORE THEN 3MIN BETWEEN EACH SET..

Exercises

Set 1: 1 round
Treadmill Slow Jogging
Treadmill Slow Jogging
15 minuti
WARM UP...ALWAYS WARM UP YOUR BODY TO PREVENT INJURES
Rest
Rest
2 minuti
WORK AT YOUR OWN PACE...DO NOT ALLOW TO LET YOUR BODY COOL DOWN TOO MUCH
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
15 ripetizioni
Rest
Rest
2 minuti
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
15 ripetizioni
Rest
Rest
2 minuti
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
15 ripetizioni
Rest
Rest
2 minuti
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
15 ripetizioni
Rest
Rest
2 minuti
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
15 ripetizioni
Rest
Rest
2 minuti
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
15 ripetizioni
Rest
Rest
2 minuti

Set 2: 1 round
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
1 minuto
Rest
Rest
2 minuti
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
1 minuto
Rest
Rest
2 minuti
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
1 minuto
Rest
Rest
2 minuti

Set 3: 1 round
Lunges with Knee Lifts
Lunges with Knee Lifts
12 ripetizioni
Rest
Rest
2 minuti
Lunges with Knee Lifts
Lunges with Knee Lifts
12 ripetizioni
Rest
Rest
2 minuti
Lunges with Knee Lifts
Lunges with Knee Lifts
2 minuti
Rest
Rest
2 minuti
Box Jumps
Box Jumps
10 ripetizioni
Rest
Rest
2 minuti
Box Jumps
Box Jumps
10 ripetizioni
Rest
Rest
2 minuti
Box Jumps
Box Jumps
10 ripetizioni
Rest
Rest
2 minuti
Calf Raises
Calf Raises
20 ripetizioni
Rest
Rest
2 minuti
Calf Raises
Calf Raises
20 ripetizioni
Rest
Rest
2 minuti
Calf Raises
Calf Raises
20 ripetizioni
Rest
Rest
2 minuti
Barbell Bench Press
Barbell Bench Press
10 ripetizioni
Rest
Rest
2 minuti
Barbell Bench Press
Barbell Bench Press
10 ripetizioni
Rest
Rest
2 minuti
Barbell Bench Press
Barbell Bench Press
10 ripetizioni
Rest
Rest
2 minuti
Bicep Curls
Resistenza: Moderato
Bicep Curls
12 ripetizioni
Rest
Rest
2 minuti
Bicep Curls
Resistenza: Moderato
Bicep Curls
12 ripetizioni
Rest
Rest
2 minuti
Bicep Curls
Resistenza: Moderato
Bicep Curls
12 ripetizioni
Rest
Rest
2 minuti
Tricept Cable Pull Down
Tricept Cable Pull Down
12 ripetizioni
Rest
Rest
2 minuti
Tricept Cable Pull Down
Tricept Cable Pull Down
12 ripetizioni
Rest
Rest
2 minuti
Tricept Cable Pull Down
Tricept Cable Pull Down
12 ripetizioni
Rest
Rest
1 minuto
Chest Row
Chest Row
1 minuto
Rest
Rest
2 minuti
Chest Row
Chest Row
1 minuto
Rest
Rest
1 minuto
Chest Row
Chest Row
1 minuto
Rest
Rest
2 minuti
Barbell Deadlifts
Barbell Deadlifts
10 ripetizioni
Rest
Rest
2 minuti
Barbell Deadlifts
Barbell Deadlifts
10 ripetizioni
Rest
Rest
1 minuto
Barbell Deadlifts
Barbell Deadlifts
10 ripetizioni
Rest
Rest
2 minuti
Torso Twist with Band
Torso Twist with Band
12 ripetizioni
Rest
Rest
2 minuti
Torso Twist with Band
Torso Twist with Band
12 ripetizioni
Rest
Rest
2 minuti
Torso Twist with Band
Torso Twist with Band
12 ripetizioni

Set 4: 1 round
Hamstring Stretch..
Hamstring Stretch..
45 secondi
Hamstring Stretch..
Hamstring Stretch..
45 secondi
Rest
Rest
30 secondi
Right Arm Cross Stretch
Right Arm Cross Stretch
45 secondi
Left Arm Cross Stretch
Left Arm Cross Stretch
45 secondi
Rest
Rest
1 minuto
Right Quad Stretch
Right Quad Stretch
45 secondi
Rest
Rest
1 minuto
Left Quad Stretch
Left Quad Stretch
45 secondi
Rest
Rest
1 minuto
Wall Calf Stretches
Wall Calf Stretches
45 secondi
Wall Calf Stretches
Wall Calf Stretches
45 secondi

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