Allenamento Intenso

Full On

Intenso Duration 2 h 21 m

Aree target: Legs, Core

Attrezzatura: Dumbbells

Aggiunto da Emma Mongan

Tag

Allenamenti per Palestra Domestica Allenamenti per le Gambe Allenamenti con i Manubri

Descrizione

Go hard, or go home.

Exercises

Set 1: 1 round

Right Quad Stretch

Right Quad Stretch

30 secondi

Left Quad Stretch

Left Quad Stretch

30 secondi

Left Side Stretch

Left Side Stretch

30 secondi

Right Side Stretch

Right Side Stretch

30 secondi

Double Leg Stretch

Double Leg Stretch

30 secondi

Seated Leg Stretch

Seated Leg Stretch

30 secondi

90 Lat Stretch

30 secondi

Standing Leg Stretches

Standing Leg Stretches

30 secondi

Tricep Stretches

Tricep Stretches

30 secondi

Chest Stretch

30 secondi

Hamstring Stretches

Hamstring Stretches

30 secondi

Left Arm Cross Stretch

Left Arm Cross Stretch

30 secondi

Right Arm Cross Stretch

Right Arm Cross Stretch

30 secondi

Curved Spine Stretch

Curved Spine Stretch

30 secondi

Twisted Arm & Shoulder Stretches

Twisted Arm & Shoulder Stretches

30 secondi

Lying Hamstring Stretches

Lying Hamstring Stretches

30 secondi

Wall Hamstring Stretches

Wall Hamstring Stretches

30 secondi

Clockwise Neck Rolls

Clockwise Neck Rolls

30 secondi

Big Reverse Arm Circles

Big Reverse Arm Circles

30 secondi

Runners Lunges

1 minuto

Rest

5 minuti

Alternating Bicep Curls

Alternating Bicep Curls

1 minuto

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 minuto

Dumbbell Left Leg Squats

Dumbbell Left Leg Squats

30 secondi

Dumbbell Left Leg Squats

Dumbbell Left Leg Squats

30 secondi

Dumbbell Push Press

Dumbbell Push Press

1 minuto

Dumbbell Side Lunges with Hammer Curls

Dumbbell Side Lunges with Hammer Curls

1 minuto

Dumbbell Squats

Dumbbell Squats

1 minuto

Lateral Lunge with Bicep Curl

Lateral Lunge with Bicep Curl

1 minuto

Left Bulgarian Split Squats with Dumbbells

Left Bulgarian Split Squats with Dumbbells

1 minuto

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

1 minuto

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

1 minuto

Lunge to Shoulder Press

Lunge to Shoulder Press

1 minuto

Tricep Extensions

Tricep Extensions

1 minuto

Tricep Kickbacks

Tricep Kickbacks

1 minuto

Rest

5 minuti

Foot Taps

1 minuto

Lateral Leg Lifts

Lateral Leg Lifts

1 minuto

Plank

30 secondi

Elbow Plank

30 secondi

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

30 secondi

Side Plank Dips

Side Plank Dips

1 minuto

Left Half Side Plank

Left Half Side Plank

1 minuto

Squat Pulses

1 minuto

Plie Squats with Tip Toes

Plie Squats with Tip Toes

30 secondi

Kneeling Right Side Plank

Kneeling Right Side Plank

1 minuto

Right Side-Reclining Leg Lift

Right Side-Reclining Leg Lift

1 minuto

Butterfly with Leg Extension

Butterfly with Leg Extension

1 minuto

Elbow to Hip Side Thrusts

Elbow to Hip Side Thrusts

1 minuto

Right High Lunge

Right High Lunge

30 secondi

Body Circles

30 secondi

Flying Supermans

Flying Supermans

1 minuto

Rest

5 minuti

Seated Spiral Stretches

Seated Spiral Stretches

1 minuto

Air Bike Crunches

Air Bike Crunches

2 minuti

Cross Knees to Elbows

Cross Knees to Elbows

1 minuto

Cross Body Crunches

Cross Body Crunches

2 minuti

Knees to Elbows

Knees to Elbows

1 minuto

Right Peaceful Warrior

Right Peaceful Warrior

1 minuto

Left Peaceful Warrior

Left Peaceful Warrior

1 minuto

Left Side Plank Crunches

Left Side Plank Crunches

2 minuti

Leg Pull Back

1 minuto

Right Oblique V-Ups

Right Oblique V-Ups

30 secondi

Left Oblique V-Ups

Left Oblique V-Ups

30 secondi

Right Oblique Crunches

Right Oblique Crunches

1 minuto

Left Oblique Crunches

Left Oblique Crunches

1 minuto

Right Side Angle

Right Side Angle

1 minuto

Russian Twists

1 minuto

Side To Side Crunches

Side To Side Crunches

2 minuti

Sumo Obliques

1 minuto

Rest

5 minuti

Bow Pose

1 minuto

Camel

1 minuto

Fast Push-Ups

30 secondi

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

30 secondi

Kneeling Diamond Push Ups

Kneeling Diamond Push Ups

30 secondi

Straight Punches

Straight Punches

1 minuto

Uppercuts

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Bulgarian Split Squats

Bulgarian Split Squats

1 minuto

Front Kicks

1 minuto

Runners Lunges

1 minuto

Right Assisted Lunges

1 minuto

Right Warrior 3

Right Warrior 3

1 minuto

Wall Sits with Heel Ups

Wall Sits with Heel Ups

1 minuto

Side Cross Kicks

Side Cross Kicks

1 minuto

Rest

5 minuti

Body Circles

30 secondi

Chest Openers

30 secondi

Push-Ups

1 minuto

Dolphin Dog

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 minuto

Dumbbell Push Press

Dumbbell Push Press

30 secondi

Inclined Plane

1 minuto

Locust

30 secondi

Reverse Elbow Plank

Reverse Elbow Plank

1 minuto

Wrist Stretches

1 minuto

Diamond Crunches

Diamond Crunches

1 minuto

Flutter Kicks

1 minuto

Glute Kickbacks

Glute Kickbacks

2 minuti

Lateral Leg Lifts on a Bench

Lateral Leg Lifts on a Bench

2 minuti

Wall Sits with Leg Lifts

Wall Sits with Leg Lifts

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

Chaturanga

1 minuto

Lateral Lunge and Shoulder Raise

Lateral Lunge and Shoulder Raise

1 minuto

Pop Squats

30 secondi

Right Leg Squats

Right Leg Squats

2 minuti

Surfees

1 minuto

Tricep Dips

1 minuto

Air Bike Crunches

Air Bike Crunches

2 minuti

Dips with Leg Extension

Dips with Leg Extension

1 minuto

Push-Ups

1 minuto

Quad Stretches

1 minuto

Seated Leg Stretch

Seated Leg Stretch

1 minuto

Lying Right Leg Circles

Lying Right Leg Circles

1 minuto

Lying Left Leg Circles

Lying Left Leg Circles

1 minuto

Hamstring Stretches

Hamstring Stretches

1 minuto

Cool Down Jogging

Cool Down Jogging

10 minuti

Allenamenti correlati

10 min 55 sec, Principiante

21 min 50 sec, Moderato

52 min 15 sec, Moderato

11 minuti, Moderato

29 min 45 sec, Moderato

16 min 40 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

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)

37 min 57 sec, Moderato

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

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35 min 38 sec, Moderato

1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]

1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]

48 min 31 sec, Moderato

20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home

20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home

23 min 1 sec, Intenso

TOTAL BODY HIIT // HOME DUMBBELL WORKOUT

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39 min 23 sec, Moderato

Walking Cardio & Strength Workout // Low Impact & to the Beat!

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33 min 51 sec, Principiante

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.

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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