Allenamento Moderato

Core Strength

Moderato Duration 22 minuti

Aree target: Full Body

Attrezzatura: Dumbbells, Stability Ball, Exercise Mat

Aggiunto da Emma Medina

Tag

Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con i Manubri Allenamenti con la Palla da Ginnastica

Exercises

Set 1: 1 round

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

30 secondi

Good Morning Sunshines

Good Morning Sunshines

30 secondi

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

30 secondi

Cross Knees to Elbows

Cross Knees to Elbows

30 secondi

Side Cross Kicks

Side Cross Kicks

30 secondi

Cross Jacks

30 secondi

Set 2: 1 round

Rest

30 secondi

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Dumbbell Push Press

30 secondi

Transition

15 secondi

Left Dumbbell Woodchops

Left Dumbbell Woodchops

30 secondi

Right Dumbbell Woodchops

Right Dumbbell Woodchops

30 secondi

Weighted Sumo Squat

Weighted Sumo Squat

30 secondi

Rest

15 secondi

Set 3: 1 round

Dumbbell Fly on Ball

Dumbbell Fly on Ball

30 secondi

Stability Ball Chest Press

Stability Ball Chest Press

30 secondi

Stability Ball Tricep Extension

Stability Ball Tricep Extension

30 secondi

Pullovers on Ball

Pullovers on Ball

30 secondi

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

30 secondi

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

30 secondi

Rest

30 secondi

Set 4: 1 round

Squats with Dumbbell Raise

Squats with Dumbbell Raise

1 minuto

Side Lunges

1 minuto

Bird Dog

1 minuto

Floor Bridge

30 secondi

90-90 Crunches

30 secondi

Kneeling Left Side Plank

Kneeling Left Side Plank

30 secondi

Kneeling Right Side Plank

Kneeling Right Side Plank

30 secondi

Transition

15 secondi

Set 5: 1 round

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.

Elbow Plank

30 secondi

Child's Pose

15 secondi

30 secondi

Floor Bridge

30 secondi

Stretch your arms overhead with palms on the ground.

15 secondi

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 secondi

Child's Pose

30 secondi

Set 6: 1 round

Transition

15 secondi

Tricep Stretches

Tricep Stretches

30 secondi

Shoulder Stretches

Shoulder Stretches

30 secondi

Quad Stretches

1 minuto

Pretzel Stretches

Pretzel Stretches

1 minuto

Lying Spinal Twist

Lying Spinal Twist

1 minuto

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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.

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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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