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Allenamento Moderato Gratuito

Sturdy Sticks

Moderato   25 minuti

Aree target: Lower Body

Attrezzatura: Dumbbells, Box / Step

Sturdy Sticks
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri Allenamenti con Box o Step
Descrizione

Get ready to acquire some strong, but stable legs! This lower body workout focuses on two major goals: leg strength and joint stability. This workout consists of a leg strength exercise, alternated with a stability exercise to promote joint integrity. The only equipment needed is a pair (or pairs) of moderate to heavy weighted dumbbells, and a box or chair to elevate one foot 12-18 inches off the floor.

Exercises

Set 1: 1 round
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
1 minuto
High Knee Pulls
High Knee Pulls
50 secondi
Rest
Rest
10 secondi
Reverse Lunges
Reverse Lunges
1 minuto
Side Cross Kicks
Side Cross Kicks
50 secondi
Rest
Rest
10 secondi
Dragon Squats
Dragon Squats
1 minuto
The Heisman Shuffle
The Heisman Shuffle
50 secondi
Rest
Rest
20 secondi

Set 2: 2 round
Horizontal Goblet Squats
Horizontal Goblet Squats
1 minuto
Rest
Rest
10 secondi
3 Point Touches
3 Point Touches
1 minuto
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 secondi
Return and repeat while alternating sides.
Dumbbell Lunges
1 minuto
Rest
Rest
10 secondi
Single Lateral Hops to Stabilization
Single Lateral Hops to Stabilization
1 minuto
Stand tall with a pair of dumbbells in your hands.
Rest
10 secondi
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minuto
Rest
Rest
10 secondi
Ice Skaters
Ice Skaters
1 minuto
Rest
Rest
10 secondi
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
1 minuto
Transition
Transition
5 secondi
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minuto
Rest
Rest
20 secondi

Workout Discussion

24 Feb
Love it! Lots of energy!!

Appare in

butt & legs
Glutei & Gambe

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Quickdraw Adjustable Dumbbells
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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.

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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