Allenamento Intenso

Monday

Intenso Duration 1 h 43 m

Attrezzatura: Foam Roller, Dumbbells, Wall, Barbells

Aggiunto da Joseph Carter

Tag

Allenamenti per Palestra Completa Allenamenti con il Rullo di Schiuma Allenamenti con i Manubri Allenamenti con la Parete Allenamenti con il Bilanciere

Descrizione

Run/Upper/Core

Exercises

Set 1: 1 round

Running

1 ora

Set 2: 1 round

Calf Rolls

15 secondi

Calf Rolls

15 secondi

Hamstring Rolls

Hamstring Rolls

15 secondi

Hamstring Rolls

Hamstring Rolls

15 secondi

Shin Rolls

15 secondi

Quad Rolls

15 secondi

Left IT Band Stretch

Left IT Band Stretch

15 secondi

Right IT Band Stretch

Right IT Band Stretch

15 secondi

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

15 secondi

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

15 secondi

Wall Calf Stretches

Wall Calf Stretches

15 secondi

Wall Calf Stretches

Wall Calf Stretches

15 secondi

Right Quad Stretch

Right Quad Stretch

15 secondi

Left Quad Stretch

Left Quad Stretch

15 secondi

Right Hamstring Stretch

Right Hamstring Stretch

15 secondi

Left Hamstring Stretch

Left Hamstring Stretch

15 secondi

Hip Flexor Stretch Right

Hip Flexor Stretch Right

15 secondi

Hip Flexor Stretch Left

Hip Flexor Stretch Left

15 secondi

Chest Stretch

15 secondi

Chest Stretch

15 secondi

Praying Hands Stretch

15 secondi

Lat Stretch

15 secondi

Scalene Stretch

30 secondi

Shoulder Stretches

Shoulder Stretches

15 secondi

Shoulder Stretches

Shoulder Stretches

15 secondi

Set 3: 2 round

Alternating Bicep Curls

Alternating Bicep Curls

1 minuto

One Arm Dumbbell Row

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Barbell Bench Press

Barbell Bench Press

1 minuto

Cable Lat Pull Down

1 minuto

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 minuto

Tricep Extensions

Tricep Extensions

1 minuto

Barbell Shoulder Press

Barbell Shoulder Press

1 minuto

Set 4: 4 round

Crunches

30 secondi

Plank

30 secondi

Side Crunches

30 secondi

Half Side Planks

Half Side Planks

30 secondi

Side Crunches

30 secondi

Half Side Planks

Half Side Planks

30 secondi

Bicycle Crunches

Bicycle Crunches

30 secondi

Leg Raises

30 secondi

Rest

1 minuto

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30 minuti, Moderato

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.