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Allenamento Intenso

New I'm

Intenso   45 minuti

Aree target: Legs

Attrezzatura: Chair

Marina Sidorina
 		    Aggiunto da Marina Sidorina
New I'm
Tag
Allenamenti con Peso Corporeo Allenamenti per le Gambe Allenamenti con Sedia

Exercises

Set 1: 1 round
Basic Yogic Breath
Basic Yogic Breath
1 minuto
Chin to Chest Stretch
Chin to Chest Stretch
20 secondi
Clockwise Neck Rolls
Clockwise Neck Rolls
20 secondi
Outward Wrist Circles
Outward Wrist Circles
10 secondi
Inward Wrist Circles
Inward Wrist Circles
10 secondi
Small Forward Arm Circles
Small Forward Arm Circles
20 secondi
Big Forward Arm Circles
Big Forward Arm Circles
20 secondi
Spinal Flex
Spinal Flex
20 secondi
Seated Side Stretch
Seated Side Stretch
30 secondi
Simple Seated Twist
30 secondi
Cat Cow
Cat Cow
20 secondi
Bike Slowly
Bike Slowly
50 secondi
Bike Slowly
Bike Slowly
50 secondi
Rolling Back Stretch
Rolling Back Stretch
10 secondi
Basic Yogic Breath
Basic Yogic Breath
2 minuti
Warm-Up Walk
Warm-Up Walk
50 secondi

Set 2: 12 round
Mountain Climbers
Mountain Climbers
15 secondi
Prisoner Squats
Prisoner Squats
15 secondi

Set 3: 1 round
Cool-Down Walk
Cool-Down Walk
30 secondi

Set 4: 4 round
Standing Deep Breathing
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Plank
Plank
2 secondi
Chaturanga
Chaturanga
2 secondi
Cobra
Cobra
2 secondi
Downward Facing Dog
Downward Facing Dog
2 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Deep Breathing
2 secondi

Set 5: 1 round
Rest
Rest
10 secondi
Horse Stance
Horse Stance
50 secondi
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 secondi
Horse Stance
Horse Stance
50 secondi
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 secondi
Rest
Rest
10 secondi

Set 6: 4 round
Standing Deep Breathing
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Plank
Plank
2 secondi
Chaturanga
Chaturanga
2 secondi
Cobra
Cobra
2 secondi
Downward Facing Dog
Downward Facing Dog
2 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Deep Breathing
2 secondi

Set 7: 1 round
Wide Leg Forward Bend
10 secondi
Chair Squats
Chair Squats
50 secondi
Standing Leg Stretches
Standing Leg Stretches
30 secondi
Chair Pose
Chair Pose
50 secondi
Standing Forward Bend
Standing Forward Bend
30 secondi
Wide Leg Forward Bend
10 secondi

Set 8: 4 round
Standing Deep Breathing
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Plank
Plank
2 secondi
Chaturanga
Chaturanga
2 secondi
Cobra
Cobra
2 secondi
Downward Facing Dog
Downward Facing Dog
2 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Deep Breathing
2 secondi

Set 9: 1 round
Rest
Rest
10 secondi
Walking Lunges
Walking Lunges
50 secondi
Left lunge
Left Assisted Lunges
50 secondi
Walking Lunges
Walking Lunges
50 secondi
Right lunge
Right Assisted Lunges
50 secondi
Rest
Rest
10 secondi

Set 10: 4 round
Standing Deep Breathing
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Plank
Plank
2 secondi
Chaturanga
Chaturanga
2 secondi
Cobra
Cobra
2 secondi
Downward Facing Dog
Downward Facing Dog
2 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Deep Breathing
2 secondi

Set 11: 1 round
Rest
Rest
10 secondi
Side Plank Dips
Side Plank Dips
50 secondi
Child's Pose
Child's Pose
20 secondi
Right Side Plank
Right Side Plank
50 secondi
Child's Pose
Child's Pose
30 secondi
Left Side Plank Dips
Left Side Plank Dips
50 secondi
Child's Pose
Child's Pose
20 secondi
Left Side Plank
Left Side Plank
50 secondi
Child's Pose
Child's Pose
20 secondi

Set 12: 4 round
Standing Deep Breathing
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Plank
Plank
2 secondi
Chaturanga
Chaturanga
2 secondi
Cobra
Cobra
2 secondi
Downward Facing Dog
Downward Facing Dog
2 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Chair Pose
Chair Pose
2 secondi
Standing Forward Bend
Standing Forward Bend
2 secondi
Standing Back Bend
Standing Back Bend
2 secondi
Standing Deep Breathing
2 secondi

Set 13: 1 round
Seated Leg Stretch
Seated Leg Stretch
3 minuti
Basic Yogic Breath
Basic Yogic Breath
1 minuto

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Fai questo allenamento in Workout Trainer
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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