Allenamento Moderato

Full Body Workout!

Moderato Duration 1 h 3 m

Aree target: Lower Body

Attrezzatura: Dumbbells

Aggiunto da Kirsten Lehman

Tag

Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri

Exercises

Set 1: 1 round

Fold Forward

20 secondi

Forward Shoulder Rolls

Forward Shoulder Rolls

10 secondi

Backward Shoulder Rolls

Backward Shoulder Rolls

10 secondi

Standing Leg Stretches

Standing Leg Stretches

20 secondi

Inverted Flyers

Inverted Flyers

1 minuto

Set 2: 1 round

Cross Knees to Elbows

Cross Knees to Elbows

40 secondi

Rapid Punches

1 minuto

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minuto

Rest

20 secondi

Jabs

1 minuto

Jog

1 minuto

Transition

15 secondi

Ab Choppers

1 minuto

Left Inner Thigh Raises

1 minuto

Right Inner Thigh Raises

1 minuto

Set 3: 1 round

Left Leg Raises

1 minuto

Right Leg Raises

1 minuto

Glute Kickbacks

Glute Kickbacks

1 minuto

Elbow Plank

1 minuto

Rest

25 secondi

Floor Bridge

1 min 20 sec

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minuto

Russian Twists

1 minuto

Rest

25 secondi

Crunchy Frogs

1 minuto

Set 4: 1 round

Transition

10 secondi

Skips in Place

1 minuto

Sumo Obliques

1 minuto

Gate Openers

1 minuto

Walking Dumbbell Lunges

Walking Dumbbell Lunges

1 minuto

Rest

20 secondi

Wall Sits with Knee Raises

Wall Sits with Knee Raises

1 minuto

Rest

10 secondi

Lateral Leg Lifts

Lateral Leg Lifts

1 minuto

Squats with Raised Arms

Squats with Raised Arms

1 minuto

Butt Kickers

1 minuto

Alternating Side Reaches

Alternating Side Reaches

1 minuto

Hamstring Kickbacks

Hamstring Kickbacks

1 minuto

Jog

1 minuto

Jazz Kicks

1 minuto

Rest

25 secondi

Over Over Unders

Over Over Unders

1 minuto

Transition

10 secondi

Set 5: 1 round

Glute Circles

40 secondi

High-Plank and Knee Draw

High-Plank and Knee Draw

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

Rest

20 secondi

Overhead Crunches

Overhead Crunches

1 minuto

Bicycle Crunches

Bicycle Crunches

40 secondi

Lying Supermans

Lying Supermans

1 minuto

Left Laying Clams

Left Laying Clams

1 minuto

Right Laying Clams

Right Laying Clams

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

Rest

20 secondi

Set 6: 1 round

Glute Twist Lunges

Glute Twist Lunges

45 secondi

Side Cross Kicks

Side Cross Kicks

1 minuto

Overhead Press

1 minuto

Rest

20 secondi

Squat Jumps

40 secondi

Rest

15 secondi

Knees to Elbows

Knees to Elbows

1 minuto

Ice Skaters

1 minuto

Body Circles

1 minuto

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

1 minuto

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

1 minuto

Rest

15 secondi

Jumping Jacks

40 secondi

Alternating Bicep Curls

Alternating Bicep Curls

1 minuto

Dumbbell Sumo Squats

Dumbbell Sumo Squats

40 secondi

Jog on the Spot

Jog on the Spot

1 min 30 sec

Set 7: 1 round

Jabs

45 secondi

Squat Jumps

40 secondi

Rest

25 secondi

Jog

1 minuto

Tricep Kickbacks

Tricep Kickbacks

1 minuto

Squat Pulses

20 secondi

Set 8: 1 round

Quad Stretches

25 secondi

Alternating Side Reaches

Alternating Side Reaches

1 minuto

Double Pigeon

25 secondi

Bow Pose

25 secondi

Cat Cow

25 secondi

Child's Pose with Side Reaches

Child's Pose with Side Reaches

20 secondi

Cobra

20 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.

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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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