Allenamento Intenso

Stop And Go

Intenso Duration 19 minuti

Aree target: Full Body

Attrezzatura: Dumbbells, Bench, Kettlebells, TRX / Rings

Aggiunto da Personal Trainer Coach Matt Vinzant

Tag

Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con i Manubri Allenamenti con Panca Allenamenti con le Kettlebell Allenamenti con TRX / Anelli

Descrizione

This is a full-body workout that emphasizes time under tension and endurance. Each set starts with 30 seconds of tempo work pausing for 2 seconds on each rep and then 15 seconds of full range of motion. Light to medium weights are best for this workout.

Exercises

Set 1: 2 round

Dumbbell Bench Press

Pesi: Moderato

Dumbbell Bench Press

30 secondi

pause for 2 seconds at the bottom of each rep

Dumbbell Bench Press

Pesi: Moderato

Dumbbell Bench Press

15 secondi

20 secondi

Set 2: 2 round

Dumbbell Side Lunge and Touch

Pesi: Moderato
❤️ Moderato (Zona 2)

Dumbbell Side Lunge and Touch

30 secondi

Pause for 2 seconds at the bottom of each rep.

Dumbbell Side Lunge and Touch

Pesi: Moderato
❤️ Moderato (Zona 2)

Dumbbell Side Lunge and Touch

15 secondi

Full range of motion, no pause at the bottom.

20 secondi

Set 3: 2 round

Pesi: Moderato

30 secondi

pause for 2 seconds at the top of each rep.

Pesi: Moderato

15 secondi

Full range of motion no pause at the top.

20 secondi

Set 4: 2 round

Kettlebell Goblet Squats

Pesi: Moderato

Kettlebell Goblet Squats

30 secondi

Pause at the bottom of each squat.

Kettlebell Goblet Squats

Pesi: Moderato

Kettlebell Goblet Squats

15 secondi

Full range of motion no pause at the bottom.

20 secondi

Set 5: 2 round

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Pesi: Moderato

Dumbbell Bent Over Rows

30 secondi

Pause at the top of each rep.

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Pesi: Moderato

Dumbbell Bent Over Rows

15 secondi

20 secondi

Set 6: 2 round

Ring Inverted Rows

Ring Inverted Rows

30 secondi

Pause for 2 seconds at the top of each rep.

Ring Inverted Rows

Ring Inverted Rows

15 secondi

Full range of motion no pause at the top.

20 secondi

Set 7: 2 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.

30 secondi

Pause at the bottom of each rep for 2 seconds.

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.

15 secondi

Full range of motion no pause at the bottom.

20 secondi

Set 8: 1 round

Right Suitcase Split Squats with Kettlebell

Pesi: Moderato

Right Suitcase Split Squats with Kettlebell

30 secondi

Pause at the bottom of each rep for 2 seconds.

Right Suitcase Split Squats with Kettlebell

Pesi: Moderato

Right Suitcase Split Squats with Kettlebell

15 secondi

Full range of motion no pause at the bottom

20 secondi

Left Suitcase Split Squats with Kettlebell

Pesi: Moderato

Left Suitcase Split Squats with Kettlebell

30 secondi

Pause at the bottom of each rep for 2 seconds.

Left Suitcase Split Squats with Kettlebell

Pesi: Moderato

Left Suitcase Split Squats with Kettlebell

15 secondi

Set 9: 1 round

Kettlebell Right Arm Bent Over Row

Pesi: Moderato

Kettlebell Right Arm Bent Over Row

30 secondi

Pause for 2 seconds at the top of each rep.

Kettlebell Right Arm Bent Over Row

Pesi: Moderato

Kettlebell Right Arm Bent Over Row

15 secondi

Full range of motion no pause.

20 secondi

Kettlebell Left Arm Bent Over Row

Pesi: Moderato

Kettlebell Left Arm Bent Over Row

30 secondi

Pause for 2 seconds at the top of each rep.

Kettlebell Left Arm Bent Over Row

Kettlebell Left Arm Bent Over Row

15 secondi

Full range of motion no pause at the top

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