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Allenamento Intenso

New I'm #2

Intenso   1 h 2 m

Aree target: Lower Body

Attrezzatura: Cardio Machine, Chair, Wall

Marina Sidorina
 		    Aggiunto da Marina Sidorina
New I'm #2
Tag
Allenamenti per Palestra Completa Allenamenti per la Parte Inferiore del Corpo Allenamenti con le Macchine Cardio Allenamenti con Sedia Allenamenti con la Parete

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
Squats
Squats
15 secondi

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

Set 4: 2 round
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Right Lunge
Right Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 secondi
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Left Lunge
Left Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 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: 2 round
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Right Lunge
Right Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 secondi
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Left Lunge
Left Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 secondi

Set 7: 1 round
Rest
Rest
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
Rest
Rest
10 secondi

Set 8: 2 round
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Right Lunge
Right Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 secondi
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Left Lunge
Left Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 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: 2 round
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Right Lunge
Right Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 secondi
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Left Lunge
Left Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 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
Yoga Side Planks
Yoga Side Planks
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
Yoga Side Planks
Yoga Side Planks
50 secondi
Child's Pose
Child's Pose
20 secondi

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

Set 13: 2 round
Rest
Rest
10 secondi
Lying Left Leg Circles
Lying Left Leg Circles
50 secondi
Rest
Rest
10 secondi
Lying Right Leg Circles
Lying Right Leg Circles
50 secondi

Set 14: 1 round
Rest
Rest
10 secondi
Locust
Locust
50 secondi
Rest
Rest
10 secondi
Double Leg Kick
Double Leg Kick
50 secondi
Rest
Rest
10 secondi
Garland Pose
Garland Pose
50 secondi
Rest
Rest
10 secondi

Set 15: 2 round
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Right Lunge
Right Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 secondi
Standing Deep Breathing
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Yoga Plank
Yoga Plank
3 secondi
Chaturanga
Chaturanga
3 secondi
Upward Facing Dog
Upward Facing Dog
3 secondi
Downward Facing Dog
Downward Facing Dog
3 secondi
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
3 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
3 secondi
Left Lunge
Left Lunge
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Chair Pose
Chair Pose
3 secondi
Standing Forward Bend
Standing Forward Bend
3 secondi
Standing Back Bend
Standing Back Bend
3 secondi
Standing Deep Breathing
3 secondi

Set 16: 1 round
Rest
Rest
10 secondi
Seated Leg Stretch
Seated Leg Stretch
3 minuti
Rest
Rest
10 secondi
Basic Yogic Breath
Basic Yogic Breath
1 minuto

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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.

Mostra di più

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