Allenamento Moderato

Full Body Workout

Moderato Duration 27 minuti

Aree target: Lower Body

Attrezzatura: Chair, Cable Pulley Machine, Dumbbells, Stability Ball, Exercise Mat

Aggiunto da Emma Medina

Tag

Allenamenti per Palestra Completa Allenamenti per la Parte Inferiore del Corpo Allenamenti con Sedia Allenamenti con Macchina a Puleggia Allenamenti con i Manubri Allenamenti con la Palla da Ginnastica

Descrizione

My Workout

Exercises

Set 1: 1 round

Good Morning Sunshines

Good Morning Sunshines

40 secondi

Repeat and flow through the movement.

Big Forward Arm Circles

30 secondi

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

30 secondi

30 secondi

Hamstring Kickbacks

Hamstring Kickbacks

1 minuto

For more intensity, jog lightly or do lunges in between high knees.

High Knees

1 minuto

Knees to Elbows

Knees to Elbows

40 secondi

Transition

10 secondi

Get the most out of this yoga pose by squeezing your butt.

Floor Bridge

1 minuto

5 secondi

Left Laying Clams

Left Laying Clams

30 secondi

Transition

5 secondi

Right Laying Clams

Right Laying Clams

30 secondi

40 secondi

Transition

15 secondi

Set 2: 1 round

Cable Lat Pull Down

1 minuto

10 secondi

Lower and repeat, alternating sides.

Lateral Leg Lifts

1 minuto

5 secondi

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

40 secondi

5 secondi

Dumbbell V-Raises

Dumbbell V-Raises

30 secondi

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

30 secondi

5 secondi

Dumbbell Side Lunges with Hammer Curls

Dumbbell Side Lunges with Hammer Curls

50 secondi

Transition

10 secondi

Seated Bicep Curls

Seated Bicep Curls

30 secondi

5 secondi

Tricep Kickbacks

Tricep Kickbacks

30 secondi

Rest

15 secondi

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 secondi

5 secondi

Get the most out of this yoga pose by squeezing your butt.

Floor Bridge

30 secondi

Transition

10 secondi

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

30 secondi

Dumbbell Deadlifts

Dumbbell Deadlifts

30 secondi

Transition

10 secondi

Stability Ball Chest Press

Stability Ball Chest Press

30 secondi

Dumbbell Fly on Ball

Dumbbell Fly on Ball

30 secondi

Stability Ball Tricep Extension

Stability Ball Tricep Extension

30 secondi

Rest

15 secondi

Set 3: 1 round

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.

Elbow Plank

30 secondi

5 secondi

Kneeling Left Side Plank

Kneeling Left Side Plank

30 secondi

5 secondi

Kneeling Right Side Plank

Kneeling Right Side Plank

30 secondi

5 secondi

Plank with Toe Taps

Plank with Toe Taps

30 secondi

5 secondi

Child's Pose

30 secondi

Set 4: 1 round

Tricep Stretches

Tricep Stretches

1 minuto

Shoulder Stretches

Shoulder Stretches

1 minuto

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

1 minuto

Pretzel Stretches

Pretzel Stretches

1 minuto

Lying Spinal Twist

Lying Spinal Twist

1 minuto

Child's Pose

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.

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 FT-5000 2.0 Functional Trainer

FitBeast Pulley System

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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