Allenamento Intenso

Thursday

Intenso Duration 21 minuti

Aree target: Core, Full Body

Attrezzatura: Exercise Mat, Medicine Ball

Aggiunto da Satendra Singh

Tag

Allenamenti per Palestra Completa Allenamenti per Addominali e Core Allenamenti con la Palla Medica

Exercises

Set 1: 1 round

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

Downward Facing Dog

45 secondi

Jump out, spreading your legs and snapping your arms to the sides.

1 minuto

Then drop your head, round your spine and arch your back. Repeat.

40 secondi

Twist your torso to the left and try to touch your hands to the ground.

1 minuto

Set 2: 3 round

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

40 secondi

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

❤️ Molto Duro (Zona 4)

Mountain Climbers

35 secondi

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

45 secondi

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

40 secondi

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 secondi

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 secondi

Cross Knees to Elbows

Cross Knees to Elbows

45 secondi

Bridge with Pullovers

Bridge with Pullovers

40 secondi

Set 3: 1 round

Stretch your arms overhead with palms on the ground.

40 secondi

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

40 secondi

Firm your shoulder blades against your back for maximum effect.

40 secondi

Lying Knee Folds

Lying Knee Folds

45 secondi

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20 min 43 sec, Moderato

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24 min 30 sec, Moderato

HIIT Abs with Med Ball

HIIT Abs with Med Ball

20 min 31 sec, Intenso

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

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Mostra di più

Categorie di allenamento

In primo piano

Perdita di peso

Addominali & Core

Peso Corporeo

YouTube

Creato dalla Comunità

Sollevamento pesi

HIIT

Cardio

Toning

Corpo Intero