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Allenamento Moderato

Sissy Day

Moderato   1 h 2 m

Aree target: Lower Body

Attrezzatura: Medicine Ball, Pull Up Bar, Dumbbells

Gustavo R
 		    Aggiunto da Gustavo R
Sissy Day
Tag
Allenamenti per Palestra Completa Allenamenti per la Parte Inferiore del Corpo Allenamenti con la Palla Medica Allenamenti con la Barra per Trazioni Allenamenti con i Manubri
Descrizione

Get some light cardio and build some strength with this little workout.

Exercises

Set 1: 3 round
Jog Slowly Or Walk
Jog Slowly Or Walk
2 minuti
Power Walk
Power Walk
8 minuti

Set 2: 1 round
Rest
Rest
1 minuto

Set 3: 1 round
Pull-ups
Pull-ups
40 secondi
Rest
Rest
30 secondi
Chin Ups
Chin Ups
30 secondi
Rest
Rest
30 secondi
Pull-ups
Pull-ups
20 secondi
Rest
Rest
30 secondi
Kipping Pull-Ups
Kipping Pull-Ups
15 secondi
Rest
Rest
30 secondi

Set 4: 1 round
inverted wall push ups
40 secondi
Rest
Rest
30 secondi
inverted wall push ups
30 secondi
Rest
Rest
30 secondi
Push-Up Bird Dog
Push-Up Bird Dog
30 secondi
Rest
Rest
30 secondi
Down Unders
Down Unders
20 secondi
Rest
Rest
30 secondi

Set 5: 1 round
Heel Toe Rocks
40 secondi
Rest
Rest
30 secondi
Heel Toe Rocks
30 secondi
Rest
Rest
30 secondi
Heel Toe Rocks
20 secondi
Rest
Rest
30 secondi
Heel Toe Rocks
10 secondi
Rest
Rest
30 secondi

Set 6: 1 round
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 min 20 sec
Rest
Rest
30 secondi
Bulgarian Split Squats with Dumbbells
Bulgarian Split Squats with Dumbbells
1 minuto
Rest
Rest
30 secondi
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 secondi
Rest
Rest
30 secondi
Squat Pulses
Squat Pulses
20 secondi
Rest
Rest
30 secondi

Set 7: 1 round
Straight Single Leg Floor Bridges With Weights
Straight Single Leg Floor Bridges With Weights
40 secondi
Rest
Rest
30 secondi
Straight Single Leg Floor Bridges With Weights
Straight Single Leg Floor Bridges With Weights
30 secondi
Rest
Rest
30 secondi
Straight Single Leg Floor Bridges With Weights
Straight Single Leg Floor Bridges With Weights
20 secondi
Rest
Rest
30 secondi
Straight Single Leg Floor Bridges With Weights
Straight Single Leg Floor Bridges With Weights
10 secondi
Rest
Rest
30 secondi

Set 8: 1 round
Sit Ups with Ball Zig Zags Or Weights
Sit Ups with Ball Zig Zags Or Weights
1 min 20 sec
Rest
Rest
30 secondi
Sit Ups with Ball Zig Zags Or With Weights
Sit Ups with Ball Zig Zags Or With Weights
1 minuto
Rest
Rest
30 secondi
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
45 secondi
Rest
Rest
30 secondi
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
20 secondi
Rest
Rest
30 secondi

Set 9: 1 round
Leg Lifts With Weight
Leg Lifts With Weight
1 min 20 sec
Rest
Rest
30 secondi
Leg Lifts With Weight
Leg Lifts With Weight
1 minuto
Rest
Rest
30 secondi
Leg Lifts
Leg Lifts
45 secondi
Rest
Rest
30 secondi
Leg Lifts
Leg Lifts
20 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

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis