Allenamento Intenso

Ultimate Combatives Challenge

Intenso Duration 14 minuti

Aree target: Full Body

Attrezzatura: Dumbbells

Aggiunto da Personal Trainer Nikki Lafever

Tag

Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con i Manubri

Descrizione

Law Enforcement: tactical clothing/full ballistic gear Civilian: tactical pants/long sleeves/boots

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.

25 ripetizioni

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

10 ripetizioni

Deep with 2 #25 dumbells

25 ripetizioni

2 #25 dumbells

Set 2: 1 round

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minuto

forceful hand strikes

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minuto

solid riot baton strikes

Base Out/Draw

1 ripetizione

simulate 7 rounds (handgun) @ 7 yards (reload required)

10 ripetizioni

2 #25 dumbells

Climb a Wall

1 ripetizione

weights over the wall first

Set 3: 1 round

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.

10 ripetizioni

10 ripetizioni

Jump your feet forward to a squat.

10 ripetizioni

Base Out/Draw

1 ripetizione

simulate 3 rounds (AR): 1@20 yards/1@25 yards/1@35 yards

10 ripetizioni

2 #25 dumbells

2 minuti

12' with 2 #25 dumbells and rifle carry

Set 4: 1 round

Knee Strikes

1 minuto

Base Out/Draw

1 ripetizione

simulate 7 rounds (shotgun): 4" clay targets: various distances (reload required)

25 ripetizioni

2 #25 dumbells

Set 5: 1 round

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 secondi

from behind cover

Apply Tourniquet

1 ripetizione

non-weapon arm

10 ripetizioni

2 #25 dumbells

Base Out/Draw

1 ripetizione

simulate 3 rounds (long gun): 1@50 yards/1@100 yards/1@150 yards

12 ripetizioni

2 #25 dumbells

Set 6: 1 round

Radio Transmission

1 ripetizione

Name/Agency/Your Description/Your Location/Targets Missed

Set 7: 1 round

Deadweight Drag

35 ripetizioni

#50/35 steps

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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.

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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