Allenamento Intenso Gratuito

In-House

Intenso Duration 17 minuti

Aree target: Core, Shoulders

Attrezzatura: No Equipment

Tag

Allenamenti con Peso Corporeo Allenamenti per Addominali e Core Allenamenti senza Attrezzi

Descrizione

Escape trekking to the gym in the snow and slush with this full body 20 minute workout that you can do at home. There is no equipment and only minimal space needed. Get ready to tackle this 'In-House' workout.

Exercises

Set 1: 1 round

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minuto

Jump your feet forward to a squat.

Burpees

1 minuto

Jump out, spreading your legs and snapping your arms to the sides.

Seal Jacks

45 secondi

Arm Pumps

45 secondi

Cross Jacks

45 secondi

Rest

20 secondi

Set 2: 2 round

Return and repeat.

Tricep Dips

45 secondi

Rest

10 secondi

Push-Up and Rotation

Push-Up and Rotation

1 minuto

Stand or sit tall with your arms in front, palms facing each other.

Rest

10 secondi

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

45 secondi

Rest

15 secondi

Set 3: 1 round

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuto

Rest

10 secondi

Y-T-A

1 minuto

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 secondi

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Rest

10 secondi

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

45 secondi

Plank with Shoulder Taps

Plank with Shoulder Taps

45 secondi

Rest

15 secondi

Set 4: 1 round

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

1 minuto

Workout Discussion

27 Aug

One should have iron wrists to do this freely

03 May

Like this

14 Mar

This is very good.. I'm feeling energetic after doing this.

02 Mar

Resting periods are too short for me :(

15 Feb

This really did feel as intense as a good gym workout! Efficient, too, which is a plus for me.

Appare in

Addominali & Core

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Mostra di più

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