Allenamento Moderato

Hamstring Workout

Moderato Duration 33 minuti

Aree target: Lower Body

Attrezzatura: Chair, Bench, Dumbbells

Aggiunto da Dinalva Oliver

Tag

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Descrizione

Here is the 30-minute hamstring workout in English, using bodyweight only (no equipment or dumbbells).

Exercises

Set 1: 1 round

1 minuto

Walking Inchworms

❤️ Moderato (Zona 2)

Walking Inchworms

1 minuto

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.

1 minuto

15 secondi

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

1 minuto

15 secondi

1 minuto

20 secondi

Set 2: 1 round

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 minuto

10 secondi

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

Reverse Crunches

1 minuto

10 secondi

Dumbbell Deadlifts

Dumbbell Deadlifts

1 minuto

10 secondi

Set 3: 1 round

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 minuto

10 secondi

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

1 minuto

10 secondi

Dumbbell Deadlifts

Dumbbell Deadlifts

1 minuto

20 secondi

Set 4: 1 round

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 minuto

10 secondi

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

1 minuto

10 secondi

Dumbbell Deadlifts

Dumbbell Deadlifts

1 minuto

20 secondi

Set 5: 1 round

Dumbbell Single Leg Seesaws

❤️ Moderato (Zona 2)

Dumbbell Single Leg Seesaws

50 secondi

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

50 secondi

Set 6: 1 round

Dumbbell Single Leg Seesaws

❤️ Moderato (Zona 2)

Dumbbell Single Leg Seesaws

50 secondi

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

50 secondi

10 secondi

Set 7: 1 round

Dumbbell Single Leg Seesaws

❤️ Moderato (Zona 2)

Dumbbell Single Leg Seesaws

50 secondi

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

50 secondi

10 secondi

Set 8: 1 round

Dumbbell Single Leg Seesaws

❤️ Moderato (Zona 2)

Dumbbell Single Leg Seesaws

50 secondi

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

50 secondi

10 secondi

Set 9: 1 round

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 minuto

10 secondi

Lying Knee Folds

Lying Knee Folds

1 minuto

10 secondi

Hamstring Stretches

Hamstring Stretches

1 minuto

10 secondi

1 minuto

10 secondi

Set 10: 1 round

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 minuto

Lying Knee Folds

Lying Knee Folds

1 minuto

Hamstring Stretches

Hamstring Stretches

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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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.

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

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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