Allenamento Intenso

Template

Intenso Duration 1 h 26 m

Aree target: Full Body

Attrezzatura: Exercise Mat, Chair, Dumbbells, Bench, Resistance Bands

Aggiunto da Personal Trainer Adam Weber

Tag

Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con Sedia Allenamenti con i Manubri Allenamenti con Panca Allenamenti con le Bande Elastiche

Exercises

Set 1: 1 round

Up and Down Neck Tilts

Up and Down Neck Tilts

20 secondi

Neck Side Rotations

Neck Side Rotations

20 secondi

Lateral Neck Stretches

Lateral Neck Stretches

20 secondi

Clockwise Neck Rolls

Clockwise Neck Rolls

15 secondi

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 secondi

Shoulder Stretches

Shoulder Stretches

15 secondi

Shoulder Stretches

Shoulder Stretches

15 secondi

Overhead Stretches

Overhead Stretches

20 secondi

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

Big Forward Arm Circles

15 secondi

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

Big Reverse Arm Circles

15 secondi

Standing Back Bend

Standing Back Bend

20 secondi

20 secondi

20 secondi

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 secondi

15 secondi

15 secondi

Repeat on the left side and continue alternating sides.

15 secondi

Repeat on the left side and continue alternating sides.

15 secondi

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

Downward Facing Dog

20 secondi

Firm your shoulder blades against your back for maximum effect.

20 secondi

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

20 secondi

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 secondi

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 secondi

Set 2: 1 round

20 secondi

Seated Wide Angle

Seated Wide Angle

20 secondi

Lying Hamstring Stretches

Lying Hamstring Stretches

15 secondi

Lying Hamstring Stretches

Lying Hamstring Stretches

15 secondi

Bicep Stretches

Bicep Stretches

20 secondi

Set 3: 1 round

1 min 15 sec

Cross Leg Obliques

Cross Leg Obliques

1 min 15 sec

1 min 15 sec

Lying Leg Figure Eights

Lying Leg Figure Eights

1 min 15 sec

10 secondi

Set 4: 1 round

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

1 minuto

1 minuto

1 minuto

Repeat on the left side and continue alternating sides.

1 minuto

1 minuto

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuto

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuto

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuto

2 minuti

1 minuto

1 minuto

5 secondi

Return and repeat.

1 minuto

Spiderman Walks

Spiderman Walks

1 minuto

1 minuto

1 minuto

10 secondi

Set 5: 1 round

1 min 15 sec

1 min 15 sec

Hip Rock N Raises

Hip Rock N Raises

1 min 15 sec

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

1 min 15 sec

10 secondi

Set 6: 1 round

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuto

Alternating Dumbbell Curl to Press

Alternating Dumbbell Curl to Press

2 minuti

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minuto

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuto

Lateral Lunge with Tricep Extension

Lateral Lunge with Tricep Extension

1 minuto

5 secondi

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minuto

5 secondi

Set 7: 1 round

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minuto

1 minuto

Single Leg Calf Raises

Single Leg Calf Raises

1 minuto

Single Leg Calf Raises

Single Leg Calf Raises

1 minuto

Donkey Calf Raise

Donkey Calf Raise

1 minuto

5 secondi

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minuto

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuto

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuto

1 min 30 sec

5 secondi

Set 8: 1 round

Band Squats with Press

Band Squats with Press

1 minuto

Band Bicep Curls

Band Bicep Curls

1 minuto

Walking Abductors And Upright Row with Band

Walking Abductors And Upright Row with Band

1 minuto

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minuto

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minuto

10 secondi

2 minuti

Donkey Calf Raise

Donkey Calf Raise

2 minuti

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuto

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuto

Outward Wrist Circles

Outward Wrist Circles

1 minuto

Inward Wrist Circles

Inward Wrist Circles

1 minuto

10 secondi

Set 9: 1 round

1 min 15 sec

1 min 15 sec

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

Reverse Crunches

1 min 15 sec

1 min 15 sec

10 secondi

Set 10: 1 round

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

Straight Punches

1 minuto

1 minuto

1 minuto

1 minuto

Develop a rhythm for your punches.

1 minuto

1 minuto

1 minuto

Set 11: 1 round

Jump your feet forward to a squat.

1 minuto

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

Mountain Climbers

1 minuto

Jump up explosively, straightening your legs and lifting your torso up.

1 minuto

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.

1 minuto

The Heisman Shuffle

The Heisman Shuffle

1 minuto

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

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

1 minuto

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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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