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Allenamento Moderato

All Rounder

Moderato   1 h 3 m

Aree target: Core, Glutes

Attrezzatura: Dumbbell

Angela Hancock
 		    Aggiunto da Angela Hancock
All Rounder
Tag
Allenamenti per Palestra Domestica Allenamenti per Addominali e Core Allenamenti con i Manubri

Exercises

Set 1: 1 round
Side Bends
Side Bends
30 secondi
Big Forward Arm Circles
Big Forward Arm Circles
15 secondi
Torso Twists
Torso Twists
30 secondi
Rest
10 secondi

Set 2: 2 round
Crunches
Crunches
45 secondi
Cross Body Crunches
Cross Body Crunches
45 secondi
Rest
Rest
10 secondi
Walking Lunges
45 secondi
Rest
Rest
5 secondi
Prisoner Squats
Prisoner Squats
30 secondi
Rest
Rest
10 secondi
Double Crunches
Double Crunches
30 secondi
Rest
Rest
5 secondi
Floor Bridge
Floor Bridge
45 secondi
Rest
Rest
5 secondi

Set 3: 2 round
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minuto
Rest
Rest
15 secondi
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 secondi
Rest
Rest
15 secondi
Dumbbell Front Raises
Dumbbell Front Raises
45 secondi
Rest
Rest
15 secondi
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 secondi
Rest
Rest
15 secondi
Dumbbell Left Side Bends
Dumbbell Left Side Bends
40 secondi
Dumbbell Right Side Bends
Dumbbell Right Side Bends
40 secondi
Rest
Rest
15 secondi
Dumbbell Push Press
Dumbbell Push Press
45 secondi
Rest
Rest
15 secondi
Dumbbell Upright Rows
Dumbbell Upright Rows
45 secondi
Rest
Rest
15 secondi
Push-Ups
Push-Ups
30 secondi
Rest
Rest
15 secondi
Plank
Plank
30 secondi
Rest
Rest
15 secondi

Set 4: 2 round
Crunches
Crunches
30 secondi
Rest
Rest
20 secondi
Vertical Leg Crunches
Vertical Leg Crunches
30 secondi
Rest
Rest
10 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
30 secondi
Rest
Rest
10 secondi
Russian Twists
Russian Twists
30 secondi
Rest
Rest
10 secondi
Left Oblique Crunches
Left Oblique Crunches
45 secondi
Right Oblique Crunches
Right Oblique Crunches
45 secondi
Rest
Rest
10 secondi
Ab Choppers
Ab Choppers
30 secondi
Ankle Grabbers
Ankle Grabbers
45 secondi
Rest
10 secondi
Bicycle Crunches
Bicycle Crunches
30 secondi
Rest
Rest
20 secondi

Set 5: 2 round
Prisoner Squats
Prisoner Squats
30 secondi
Walking Lunges
Walking Lunges
45 secondi
Rest
Rest
30 secondi
Knees to Elbows
Knees to Elbows
30 secondi
Rest
Rest
15 secondi
Pelvic Tilts
Pelvic Tilts
1 min 30 sec
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minuto
Lying Right Leg Lifts
Lying Right Leg Lifts
45 secondi
Lying Left Leg Lifts
Lying Left Leg Lifts
45 secondi
Leg Raises
Leg Raises
30 secondi
Tricep Dips
Tricep Dips
30 secondi
Rest
Rest
20 secondi

Set 6: 1 round
Glute Exercise Set
Glute Exercise Set
3 minuti
Cat Cow
Cat Cow
20 secondi

Set 7: 1 round
Full Left Side Plank
Full Left Side Plank
30 secondi
Transition
10 secondi
Right Side Plank
Right Side Plank
30 secondi

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✓ Programmazione per adattarsi al tuo stile di vita impegnato
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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