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Allenamento Intenso

Try New

Intenso   1 h 11 m

Aree target: Legs, Glutes, Back

Attrezzatura: Chair

Marina Sidorina
 		    Aggiunto da Marina Sidorina
Try New
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
Glute Kickbacks
Glute Kickbacks
1 minuto
Glute Kickbacks
Glute Kickbacks
1 minuto
Rolling Back Stretch
Rolling Back Stretch
10 secondi
Basic Yogic Breath
Basic Yogic Breath
4 minuti
Warm-Up Walk
Warm-Up Walk
50 secondi

Set 2: 15 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: 6 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
1 minuto
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 secondi
Horse Stance
Horse Stance
1 minuto
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 secondi
Chair Squats
Chair Squats
1 minuto
Fold Forward
Fold Forward
10 secondi
Chair Pose
Chair Pose
1 minuto
Rest
Rest
10 secondi

Set 6: 1 round
Right Side Plank Dips
Right Side Plank Dips
1 minuto
Child's Pose
Child's Pose
10 secondi
Left Side Plank Dips
Left Side Plank Dips
1 minuto
Child's Pose
Child's Pose
10 secondi
Yoga Side Planks
Yoga Side Planks
1 minuto
Child's Pose
Child's Pose
10 secondi
Yoga Side Planks
Yoga Side Planks
1 minuto
Child's Pose
Child's Pose
20 secondi

Set 7: 2 round
Rest
Rest
10 secondi
Lunges
Lunges
1 minuto
Rest
Rest
10 secondi
Plyo Lunges
Plyo Lunges
1 minuto

Set 8: 1 round
Rest
Rest
10 secondi
Elbow Plank
Elbow Plank
2 minuti
Downward Facing Dog
Downward Facing Dog
1 minuto
Rest
Rest
10 secondi
Locust
Locust
1 minuto
Rest
Rest
10 secondi
Hamstring Kickbacks
Hamstring Kickbacks
1 minuto
Rest
Rest
10 secondi
Hamstring Kickbacks
Hamstring Kickbacks
1 minuto
Rest
Rest
10 secondi
Garland Pose
Garland Pose
1 minuto
Rest
Rest
10 secondi
Double Leg Kick
Double Leg Kick
1 minuto

Set 9: 1 round
Rest
Rest
10 secondi
Boat Pose
Boat Pose
1 minuto
Camel
Camel
1 minuto
Seated Leg Stretch
Seated Leg Stretch
3 minuti
Center Leg Stretch
Center Leg Stretch
1 minuto
Wide Leg Stretches
Wide Leg Stretches
2 minuti
Double Pigeon
Double Pigeon
1 minuto
Double Pigeon
Double Pigeon
1 minuto
Right Legged Pigeon
Right Legged Pigeon
1 minuto
Right Legged Pigeon
Right Legged Pigeon
1 minuto
Crane
Crane
1 minuto
Shoulderstand
Shoulderstand
1 minuto
Shoulderstand
Shoulderstand
1 minuto
Yoga Bridge
Yoga Bridge
1 minuto
Basic Yogic Breath
Basic Yogic Breath
1 minuto
Corpse
Corpse
1 minuto

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Fai questo allenamento in Workout Trainer
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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.

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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