Allenamento Intenso

Arms,shoulders&back

Intenso Duration 55 minuti

Aree target: Back, Arms

Attrezzatura: Exercise Mat, Dip Bar, Pull Up Bar, Dumbbells, Foam Roller

Aggiunto da Boris Berov

Tag

Allenamenti per Palestra Completa Allenamenti per la Schiena Allenamenti con Barra per Dips Allenamenti con la Barra per Trazioni Allenamenti con i Manubri Allenamenti con il Rullo di Schiuma

Descrizione

These warm up exercises and stretches will get your body ready for your workout! Loosens your neck, arms and legs. No equipment required.

Exercises

Set 1: 1 round

Clockwise Neck Rolls

Clockwise Neck Rolls

40 secondi

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

40 secondi

Set 2: 1 round

Right Arm Cross Stretch

Right Arm Cross Stretch

15 secondi

Rest

10 secondi

Left Arm Cross Stretch

Left Arm Cross Stretch

15 secondi

Rest

10 secondi

Small Forward Arm Circles

Small Forward Arm Circles

10 secondi

Small Reverse Arm Circles

Small Reverse Arm Circles

10 secondi

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

10 secondi

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

10 secondi

Set 3: 1 round

Wide Leg Forward Bend

Wide Leg Forward Bend

10 secondi

Right Lateral Lunges

Right Lateral Lunges

15 secondi

Wide Leg Forward Bend

Wide Leg Forward Bend

10 secondi

Left Lateral Lunges

Left Lateral Lunges

15 secondi

Set 4: 1 round

Rest

10 secondi

Right Runner's Lunge

Right Runner's Lunge

15 secondi

Rest

10 secondi

Left Runner's Lunge

Left Runner's Lunge

15 secondi

Rest

10 secondi

Right Hip Flexor Stretch

Right Hip Flexor Stretch

15 secondi

Rest

10 secondi

Left Hip Flexor Stretch

Left Hip Flexor Stretch

15 secondi

Rest

8 secondi

Set 5: 1 round

30 secondi

Rest

10 secondi

Set 6: 1 round

Lunges with Knee Lifts

Lunges with Knee Lifts

15 secondi

Rest

10 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

15 secondi

30 secondi

Set 7: 1 round

❤️ Vigoroso (Zona 3)

Elevated Chest Dips

12 ripetizioni

40 secondi

Hanging Knee Raises

❤️ Massimo (Zona 5)

Hanging Knee Raises

Ripetizioni Fino Al Fallimento

30 secondi

❤️ Vigoroso (Zona 3)

Elevated Chest Dips

12 ripetizioni

40 secondi

Hanging L Raises

❤️ Massimo (Zona 5)

Hanging L Raises

Ripetizioni Fino Al Fallimento

30 secondi

❤️ Vigoroso (Zona 3)

Elevated Chest Dips

12 ripetizioni

40 secondi

Hanging Knee Raises

❤️ Massimo (Zona 5)

Hanging Knee Raises

Ripetizioni Fino Al Fallimento

3 minuti

Set 8: 1 round

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Pesi: Pesante
❤️ Massimo (Zona 5)

Alternating Bicep Curls

2 min 30 sec

1 minuto

Tricep Kickbacks

Pesi: Pesante
❤️ Massimo (Zona 5)

Tricep Kickbacks

30 secondi

30 secondi

Dumbbell Tricep Extensions

Pesi: Pesante
❤️ Massimo (Zona 5)

Dumbbell Tricep Extensions

30 secondi

30 secondi

Return and repeat.

❤️ Massimo (Zona 5)

1 minuto

30 secondi

Shoulder Blasters

Pesi: Massimo
❤️ Massimo (Zona 5)

Shoulder Blasters

2 minuti

1 minuto

Pesi: Pesante
❤️ Massimo (Zona 5)

2 minuti

1 minuto

Tricep Kickbacks

Pesi: Massimo
❤️ Massimo (Zona 5)

Tricep Kickbacks

1 minuto

1 minuto

Set 9: 7 round

Dumbbell Shrugs

Pesi: Pesante
❤️ Molto Duro (Zona 4)

Dumbbell Shrugs

15 ripetizioni

30 secondi

Set 10: 3 round

Pesi: Massimo
❤️ Massimo (Zona 5)

Ripetizioni Fino Al Fallimento

40 secondi

Set 11: 3 round

❤️ Massimo (Zona 5)

Ripetizioni Fino Al Fallimento

40 secondi

Set 12: 1 round

1 minuto

45 secondi

Hamstring Rolls

Hamstring Rolls

45 secondi

45 secondi

45 secondi

Easy Bridge Raises

Easy Bridge Raises

25 secondi

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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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