Allenamento Moderato

Lower Functional(M)

Moderato Duration 45 minuti

Aree target: Legs

Attrezzatura: Exercise Mat, Kettlebells, Dumbbells, Bench, Cardio Machine, Wall

Aggiunto da Personal Trainer Chris Sumo

Tag

Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti con le Kettlebell Allenamenti con i Manubri Allenamenti con Panca Allenamenti con le Macchine Cardio Allenamenti con la Parete

Descrizione

B day workout. Pair with "Building Foundation" for a 2 day a week lower body functional strength building and calorie burning.

Exercises

Set 1: 1 round

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

45 secondi

10 secondi

Kneeling Right Side Plank

Kneeling Right Side Plank

30 secondi

10 secondi

Kneeling Left Side Plank

Kneeling Left Side Plank

30 secondi

10 secondi

Repeat on the left side and continue alternating sides.

❤️ Moderato (Zona 2)

30 secondi

10 secondi

❤️ Moderato (Zona 2)

6 ripetizioni

30 secondi

Set 2: 3 round

Kettlebell Squat Heels Elevated

Pesi: Moderato

Kettlebell Squat Heels Elevated

8 ripetizioni

1 minuto

Set 3: 3 round

❤️ Vigoroso (Zona 3)

12 ripetizioni

1 minuto

Set 4: 3 round

Dumbbell Calf Raises

Pesi: Moderato
❤️ Moderato (Zona 2)

Dumbbell Calf Raises

15 ripetizioni

1 minuto

Set 5: 2 round

Floor Bridge Lifts with Bench

❤️ Moderato (Zona 2)

Floor Bridge Lifts with Bench

15 ripetizioni

1 minuto

Set 6: 1 round

Incline Walk on Treadmill

Inclinazione: Moderato
❤️ Moderato (Zona 2)

Incline Walk on Treadmill

18 minuti

Set 7: 1 round

Wall Calf Stretches

Wall Calf Stretches

30 secondi

Wall Calf Stretches

Wall Calf Stretches

30 secondi

Lying Hamstring Stretches

Lying Hamstring Stretches

30 secondi

Lying Hamstring Stretches

Lying Hamstring Stretches

30 secondi

Adductor Stretch - Left

❤️ Moderato (Zona 2)

Adductor Stretch - Left

30 secondi

Adductor Stretch - Right

❤️ Moderato (Zona 2)

Adductor Stretch - Right

30 secondi

Lying Piriformis Stretch

❤️ Moderato (Zona 2)

Lying Piriformis Stretch

30 secondi

Lying Piriformis Stretch

❤️ Moderato (Zona 2)

Lying Piriformis Stretch

30 secondi

30 secondi

30 secondi

Twisted Arm & Shoulder Stretches

Twisted Arm & Shoulder Stretches

30 secondi

Twisted Arm & Shoulder Stretches

Twisted Arm & Shoulder Stretches

30 secondi

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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.