Allenamento Intenso

Off Cycle Program

Intenso Duration 1 h 26 m

Aree target: Core, Shoulders

Attrezzatura: Barbell, Dumbbell, Pull Up Bar, Kettlebell

Aggiunto da Gary Schmitt

Tag

Allenamenti per Palestra Completa Allenamenti per Addominali e Core Allenamenti con il Bilanciere Allenamenti con i Manubri Allenamenti con la Barra per Trazioni Allenamenti con le Kettlebell

Exercises

Set 1: 1 round

Jumping Jacks

1 min 3 sec

Rest

10 secondi

High Knees

1 min 8 sec

Rest

11 secondi

Big Forward Arm Circles

Big Forward Arm Circles

33 secondi

Big Reverse Arm Circles

Big Reverse Arm Circles

33 secondi

Squat Jumps

50 secondi

Rest

27 secondi

Push-Ups

53 secondi

Rest

29 secondi

Set 2: 2 round

Barbell Bicep Curls

1 minuto

Tricep Kickbacks

Tricep Kickbacks

1 minuto

Wrist Roller or Extension

1 minuto

Reverse Wrist Roller

1 minuto

Set 3: 2 round

Barbell Shoulder Press

1 min 4 sec

Rest

11 secondi

Dumbbell Upright Rows

Dumbbell Upright Rows

1 min 2 sec

Rest

7 secondi

Dumbbell Front Raises

Dumbbell Front Raises

1 min 1 sec

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 min 1 sec

Seated Rotation for Abs

1 min 17 sec

Rest

43 secondi

Set 4: 1 round

Neck Extender

1 minuto

Neck Flexor

1 minuto

Side neck lift

2 minuti

Clockwise Neck Rolls

Clockwise Neck Rolls

1 min 4 sec

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

1 min 4 sec

Cat Cow

2 min 1 sec

Bird Dog

1 min 37 sec

Rest

37 secondi

Set 5: 2 round

Spiderman Push-Ups

Spiderman Push-Ups

1 min 2 sec

V-Sit Crunches

1 min 2 sec

Dips with Leg Extension

Dips with Leg Extension

1 min 2 sec

Clapping Push-ups

Clapping Push-ups

1 min 2 sec

Set 6: 2 round

Shoulder Shrugs

Shoulder Shrugs

1 min 11 sec

Pull-ups

1 min 11 sec

Good Morning Sunshines

Good Morning Sunshines

1 min 16 sec

Plank Bird Dog

1 min 21 sec

Set 7: 2 round

Air Bike Crunches

Air Bike Crunches

1 minuto

Leg Lifts

1 minuto

Cross Body Crunches

Cross Body Crunches

1 minuto

Wide Leg Sit-ups

Wide Leg Sit-ups

1 minuto

Rest

33 secondi

Set 8: 1 round

calf raises

1 minuto

Knees to Elbows

Knees to Elbows

1 min 18 sec

Squats with Raised Arms

Squats with Raised Arms

1 min 18 sec

Rest

18 secondi

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 min 18 sec

Lunges

1 min 18 sec

Reverse Lunges

1 min 18 sec

Rest

20 secondi

Side Lunges

1 min 18 sec

Set 9: 1 round

Kettlebell Swings

Kettlebell Swings

1 minuto

Torso Twists with weight

Torso Twists with weight

1 min 16 sec

Rolling Back Stretch

Rolling Back Stretch

1 min 32 sec

Pretzel Stretches

Pretzel Stretches

2 min 30 sec

Lying Hamstring Stretches

Lying Hamstring Stretches

2 min 30 sec

Cat Cow

1 min 18 sec

Child's Pose

1 min 18 sec

Allenamenti correlati

33 minuti, Moderato

37 min 15 sec, Moderato

Back, Shoulders And Biceps

Back, Shoulders And Biceps

28 min 40 sec, Moderato

22 minuti, Moderato

21 min 20 sec, Intenso

My full workout

My full workout

38 min 46 sec, Moderato

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.

Allenamenti con lo stesso attrezzatura

Leg Day + Pull Ups

Leg Day + Pull Ups

46 min 15 sec, Intenso

32 min 12 sec, Intenso

30 min 8 sec, Intenso

Full Body Bash!🤩😬💪🏋️‍♀️

Full Body Bash!🤩😬💪🏋️‍♀️

47 min 50 sec, Intenso

26 min 24 sec, Principiante

Crossfit At The Box 52

Crossfit At The Box 52

14 min 57 sec, Intenso

Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

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 Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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