Allenamento Moderato

Lower Body Blast!

Moderato Duration 41 minuti

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

Quad Stretches

20 secondi

Standing Leg Stretches

Standing Leg Stretches

30 secondi

Power Walk

1 minuto

Jog

1 minuto

Rest

10 secondi

Set 2: 1 round

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minuto

Hamstring Kickbacks

Hamstring Kickbacks

1 minuto

Butt Kickers

1 minuto

Transition

20 secondi

Set 3: 1 round

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minuto

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minuto

Glutes 100

1 minuto

Lying Left Leg Circles

Lying Left Leg Circles

1 minuto

Lying Right Leg Circles

Lying Right Leg Circles

1 minuto

Transition

10 secondi

Power Walk

30 secondi

Jog on the Spot

Jog on the Spot

1 minuto

Rest

20 secondi

Set 4: 1 round

Squats with Raised Arms

Squats with Raised Arms

1 minuto

Lateral Leg Lifts

Lateral Leg Lifts

1 minuto

Glute Twist Lunges

Glute Twist Lunges

1 minuto

Rest

20 secondi

Power Walk

30 secondi

Jog on the Spot

Jog on the Spot

1 minuto

Transition

20 secondi

Set 5: 1 round

Floor Bridge

1 minuto

Lying Left Leg Kicks

Lying Left Leg Kicks

30 secondi

Lying Right Leg Kicks

Lying Right Leg Kicks

30 secondi

Rest

20 secondi

Left Laying Clams

Left Laying Clams

1 minuto

Right Laying Clams

Right Laying Clams

1 minuto

High Glute Kickbacks

High Glute Kickbacks

1 minuto

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minuto

Transition

15 secondi

Power Walk

30 secondi

Jog on the Spot

Jog on the Spot

1 minuto

Rest

20 secondi

Set 6: 1 round

Calf Raises

30 secondi

Deep Lunges

1 minuto

7 Point Touches

7 Point Touches

1 minuto

Wall Sits with Knee Raises

Wall Sits with Knee Raises

1 minuto

Rest

25 secondi

Power Walk

1 minuto

Transition

15 secondi

Set 7: 1 round

Glute Circles

1 minuto

Floor Bridge

1 minuto

Rest

10 secondi

Left Bridge Glute Circles

Left Bridge Glute Circles

1 minuto

Right Bridge Glute Circles

Right Bridge Glute Circles

1 minuto

Rest

10 secondi

Glute Combo Kickback

Glute Combo Kickback

1 minuto

Cool Down Jogging

Cool Down Jogging

1 minuto

Standing Leg Stretches

Standing Leg Stretches

30 secondi

Quad Stretches

25 secondi

Standing Chest Stretch

Standing Chest Stretch

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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