Allenamento Intenso

2 Fold

Intenso Duration 1 h 1 m

Aree target: Lower Body

Attrezzatura: Dumbbells, Bench, Barbell, Chair, Stability Ball, Kettlebells, Box / Step, Resistance Bands

Aggiunto da Personal Trainer Coach Matt Vinzant

Tag

Allenamenti per Palestra Completa Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri Allenamenti con Panca Allenamenti con il Bilanciere Allenamenti con Sedia Allenamenti con la Palla da Ginnastica Allenamenti con le Kettlebell Allenamenti con Box o Step Allenamenti con le Bande Elastiche

Exercises

Set 1: 1 round

Lift back up to the start position and repeat, alternating sides.

❤️ Leggero (Zona 1)

Rotating Toe Touches

20 secondi

Inchworm Push-Ups

❤️ Leggero (Zona 1)

Inchworm Push-Ups

20 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.

❤️ Leggero (Zona 1)

Prisoner Squats

20 secondi

Lunges with Rotation

❤️ Leggero (Zona 1)

Lunges with Rotation

20 secondi

❤️ Leggero (Zona 1)

20 secondi

Repeat on the left side and continue alternating sides.

❤️ Leggero (Zona 1)

20 secondi

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

20 secondi

20 secondi

Set 2: 2 round

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

40 secondi

20 secondi

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

40 secondi

20 secondi

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 secondi

20 secondi

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 secondi

20 secondi

Reverse Barbell Curl

Pesi: Moderato

Reverse Barbell Curl

20 secondi

20 secondi

Reverse Barbell Curl

Pesi: Moderato

Reverse Barbell Curl

20 secondi

20 secondi

Set 3: 2 round

Seated Dumbbell Press

Pesi: Moderato

Seated Dumbbell Press

40 secondi

20 secondi

Seated Dumbbell Press

Pesi: Moderato

Seated Dumbbell Press

40 secondi

20 secondi

Push-Ups on Stability Ball

Push-Ups on Stability Ball

40 secondi

20 secondi

Push-Ups on Stability Ball

Push-Ups on Stability Ball

40 secondi

20 secondi

Dumbbell Tricep Extensions

Pesi: Moderato

Dumbbell Tricep Extensions

40 secondi

20 secondi

Dumbbell Tricep Extensions

Pesi: Moderato

Dumbbell Tricep Extensions

40 secondi

20 secondi

Set 4: 1 round

Kettlebell Left Arm Bent Over Row

Pesi: Pesante

Kettlebell Left Arm Bent Over Row

20 secondi

Kettlebell Right Arm Bent Over Row

Pesi: Pesante

Kettlebell Right Arm Bent Over Row

20 secondi

20 secondi

❤️ Moderato (Zona 2)

Squat With Thoracic Rotation

40 secondi

20 secondi

Kettlebell Left Arm Bent Over Row

Pesi: Pesante

Kettlebell Left Arm Bent Over Row

20 secondi

Kettlebell Right Arm Bent Over Row

Pesi: Pesante

Kettlebell Right Arm Bent Over Row

20 secondi

20 secondi

❤️ Moderato (Zona 2)

Squat With Thoracic Rotation

40 secondi

20 secondi

Kettlebell Left Arm Bent Over Row

Pesi: Pesante

Kettlebell Left Arm Bent Over Row

20 secondi

Kettlebell Right Arm Bent Over Row

Pesi: Pesante

Kettlebell Right Arm Bent Over Row

20 secondi

20 secondi

❤️ Moderato (Zona 2)

Squat With Thoracic Rotation

40 secondi

20 secondi

Set 5: 2 round

Kettlebell Goblet Squats

Pesi: Moderato

Kettlebell Goblet Squats

40 secondi

20 secondi

Kettlebell Goblet Squats

Pesi: Moderato

Kettlebell Goblet Squats

40 secondi

20 secondi

Left Bulgarian Split Squats with Dumbbells

Pesi: Moderato

Left Bulgarian Split Squats with Dumbbells

40 secondi

20 secondi

Right Bulgarian Split Squats with Dumbbells

Pesi: Moderato

Right Bulgarian Split Squats with Dumbbells

40 secondi

20 secondi

Return and repeat while alternating sides.

Pesi: Moderato

Dumbbell Lunges

40 secondi

20 secondi

Return and repeat while alternating sides.

Pesi: Moderato

Dumbbell Lunges

40 secondi

20 secondi

Set 6: 2 round

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

Pesi: Moderato

Dumbbell Squats

40 secondi

20 secondi

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

Pesi: Moderato

Dumbbell Squats

40 secondi

20 secondi

Walking Abductors with Band

Resistenza: Moderato

Walking Abductors with Band

40 secondi

20 secondi

Walking Abductors with Band

Resistenza: Moderato

Walking Abductors with Band

40 secondi

20 secondi

Glute Bridge Walkout

❤️ Moderato (Zona 2)

Glute Bridge Walkout

40 secondi

20 secondi

Glute Bridge Walkout

❤️ Moderato (Zona 2)

Glute Bridge Walkout

40 secondi

20 secondi

Set 7: 3 round

40 secondi

20 secondi

Pesi: Pesante

40 secondi

20 secondi

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