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Allenamento per Principianti

Monday

Principiante   59 minuti

Aree target: Core

Attrezzatura: Dumbbell

Yunie Valentine
 		    Aggiunto da Yunie Valentine
Monday
Tag
Allenamenti per Palestra Domestica Allenamenti per Addominali e Core Allenamenti con i Manubri

Exercises

Set 1: 2 round
High Knees
High Knees
40 secondi
Cross Knees to Elbows
Cross Knees to Elbows
40 secondi
Modified Burpees
Modified Burpees
40 secondi
Bird Dog
Bird Dog
40 secondi
Rest
Rest
20 secondi

Set 2: 2 round
Full Ab Curls
Full Ab Curls
40 secondi
Ankle Grabbers
Ankle Grabbers
40 secondi
Rest
Rest
20 secondi
Contralateral Limb Raises
Contralateral Limb Raises
40 secondi
Plank with Toe Taps
Plank with Toe Taps
40 secondi
Plank Heel Pushes
Plank Heel Pushes
40 secondi
Rest
Rest
20 secondi
Vertical Leg Crunches
Vertical Leg Crunches
40 secondi
Hollow Body Holds
Hollow Body Holds
40 secondi
Rest
Rest
20 secondi
Overhead Crunches
Overhead Crunches
40 secondi
Diamond Crunches
Diamond Crunches
40 secondi
Rest
Rest
20 secondi

Set 3: 2 round
Kneeling Elbow To Hand Plank
40 secondi
Alternating Fire Hydrants
Alternating Fire Hydrants
40 secondi
Rest
Rest
20 secondi
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuto
Sliders
Sliders
1 minuto
Rest
Rest
20 secondi
Dumbbell Right Side Bends
Dumbbell Right Side Bends
40 secondi
Dumbbell Left Side Bends
Dumbbell Left Side Bends
40 secondi
Rest
Rest
20 secondi
Right Cross Leg Obliques
Right Cross Leg Obliques
40 secondi
Left Cross Leg Obliques
Left Cross Leg Obliques
40 secondi
Rest
Rest
20 secondi
In and Outs
In and Outs
40 secondi
Scissor Cross Crunches
Scissor Cross Crunches
40 secondi
Rest
Rest
20 secondi
Kimura Sit-Ups
Kimura Sit-Ups
40 secondi
Pilates Around the World
Pilates Around the World
40 secondi
Rest
Rest
20 secondi
Right Side Crunches
Right Side Crunches
40 secondi
Left Side Crunches
Left Side Crunches
40 secondi
Rest
Rest
20 secondi
Right Oblique Crunches
Right Oblique Crunches
40 secondi
Left Oblique Crunches
Left Oblique Crunches
40 secondi
Rest
Rest
20 secondi
Right Oblique V-Ups
Right Oblique V-Ups
40 secondi
Left Oblique V-Ups
Left Oblique V-Ups
40 secondi
Rest
Rest
30 secondi

Set 4: 1 round
Wrist Extensor Stretches
Wrist Extensor Stretches
20 secondi
Standing Forward Bend
Standing Forward Bend
20 secondi
Standing Backbending Stretch
Standing Backbending Stretch
20 secondi
Cat Cow
Cat Cow
30 secondi
Spinal Roll
Spinal Roll
20 secondi
Elbow Plank
Elbow Plank
20 secondi
Kneeling Right Side Plank
Kneeling Right Side Plank
20 secondi
Kneeling Left Side Plank
Kneeling Left Side Plank
20 secondi
Right Mermaid Pose
Right Mermaid Pose
20 secondi
Left Mermaid Pose
Left Mermaid Pose
20 secondi
Rhomboid Opener
Rhomboid Opener
20 secondi
Lying Spinal Twist
Lying Spinal Twist
40 secondi
Rolling Back Stretch
Rolling Back Stretch
20 secondi
Sphinx Pose
Sphinx Pose
20 secondi
Cobra
Cobra
20 secondi
Locust
Locust
20 secondi
Extended Child's Pose
Extended Child's Pose
25 secondi
Child's Pose with Side Reaches
Child's Pose with Side Reaches
25 secondi

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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.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

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