Allenamento Intenso

Adoption

Intenso Duration 17 minuti

Aree target: Legs, Glutes

Attrezzatura: Stability Ball, Pull Up Bar

Aggiunto da Michael Lauritzen

Tag

Allenamenti per Palestra Domestica Allenamenti per le Gambe Allenamenti con la Palla da Ginnastica Allenamenti con la Barra per Trazioni

Exercises

Set 1: 1 round

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.

20 secondi

15 secondi

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.

20 secondi

15 secondi

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

20 secondi

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.

Jog on the Spot

20 secondi

15 secondi

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

20 secondi

15 secondi

Back Extension on Ball

Back Extension on Ball

20 secondi

15 secondi

20 secondi

15 secondi

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.

20 secondi

15 secondi

Set 2: 1 round

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.

Jog on the Spot

30 secondi

15 secondi

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

30 secondi

15 secondi

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.

30 secondi

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.

30 secondi

15 secondi

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.

30 secondi

15 secondi

30 secondi

15 secondi

30 secondi

15 secondi

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

30 secondi

15 secondi

Set 3: 1 round

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.

30 secondi

15 secondi

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

30 secondi

15 secondi

30 secondi

15 secondi

30 secondi

15 secondi

30 secondi

15 secondi

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.

30 secondi

15 secondi

High Plank and Knee Draws

High Plank and Knee Draws

30 secondi

15 secondi

If you're not feeling enough stretch, walk your heels closer toward your body.

30 secondi

15 secondi

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Test Of Endurance Deuce

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Fai questo allenamento in Workout Trainer

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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.

THERABAND Exercise Ball

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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