Allenamento per Principianti

Thursday

Principiante Duration 1 h 10 m

Aree target: Lower Body

Attrezzatura: Dumbbell, Chair, Bench

Aggiunto da Yunie Valentine

Tag

Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri Allenamenti con Sedia Allenamenti con Panca

Exercises

Set 1: 1 round

Big Forward Arm Circles

Big Forward Arm Circles

20 secondi

Big Reverse Arm Circles

Big Reverse Arm Circles

20 secondi

Side Bends

20 secondi

Torso Twists

20 secondi

High Knees

20 secondi

Butt Kickers

20 secondi

Side to Side Right Leg Swings

Side to Side Right Leg Swings

40 secondi

Side to Side Left Leg Swings

Side to Side Left Leg Swings

40 secondi

30 secondi

30 secondi

20 secondi

Set 2: 2 round

Lunges

1 minuto

Kneeling Elbow Plank

Kneeling Elbow Plank

30 secondi

Transition

15 secondi

Dumbbell Squats

Dumbbell Squats

40 secondi

Side Lunges

1 minuto

15 secondi

Dumbbell Right Leg Squats

Dumbbell Right Leg Squats

40 secondi

Dumbbell Left Leg Squats

Dumbbell Left Leg Squats

40 secondi

Dumbbell Deadlift

1 minuto

20 secondi

Set 3: 2 round

Chair Tricep Dips

Chair Tricep Dips

40 secondi

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

40 secondi

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

40 secondi

15 secondi

Plank with Shoulder Taps

Plank with Shoulder Taps

40 secondi

Modified Burpees

Modified Burpees

40 secondi

Transition

15 secondi

Kneeling Push-Ups

Kneeling Push-Ups

40 secondi

Alternating Side Planks

Alternating Side Planks

40 secondi

15 secondi

Downward Facing Dog with Right Leg Raise

Downward Facing Dog with Right Leg Raise

20 secondi

Right Knee to Chest

Right Knee to Chest

20 secondi

Downward-Facing Dog with Left Leg Raise

Downward-Facing Dog with Left Leg Raise

20 secondi

Left Knee to Chest

Left Knee to Chest

20 secondi

20 secondi

Set 4: 2 round

40 secondi

Leg Lifts

40 secondi

Flutter Kicks

40 secondi

15 secondi

Kneeling Elbow To Hand Plank

40 secondi

Glute Kickbacks

Glute Kickbacks

40 secondi

Plank Heel Pushes

Plank Heel Pushes

40 secondi

Transition

15 secondi

Alternating Fire Hydrants

Alternating Fire Hydrants

40 secondi

Flying Supermans

Flying Supermans

40 secondi

40 secondi

20 secondi

Set 5: 2 round

In and Outs

40 secondi

40 secondi

40 secondi

Rest

15 secondi

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minuto

Kneeling Right Side Plank

Kneeling Right Side Plank

30 secondi

Kneeling Left Side Plank

Kneeling Left Side Plank

30 secondi

Rest

15 secondi

40 secondi

Right Oblique Crunches

Right Oblique Crunches

40 secondi

Left Oblique Crunches

Left Oblique Crunches

40 secondi

15 secondi

Kneeling Spiderman

Kneeling Spiderman

40 secondi

Reverse Crunches

Reverse Crunches

40 secondi

Half Cross Extensions

Half Cross Extensions

40 secondi

Half Cross Extensions

Half Cross Extensions

40 secondi

Rest

20 secondi

Set 6: 1 round

Overhead Stretches

Overhead Stretches

20 secondi

Tricep Stretches

Tricep Stretches

30 secondi

Shoulder Stretches

Shoulder Stretches

20 secondi

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

15 secondi

Standing Leg Stretches

Standing Leg Stretches

15 secondi

Right Quad Stretch

Right Quad Stretch

15 secondi

Left Quad Stretch

Left Quad Stretch

15 secondi

Seated Pigeon Pose

Seated Pigeon Pose

40 secondi

20 secondi

Modified Cobra

20 secondi

Lying Spinal Twist

Lying Spinal Twist

40 secondi

Thread the Needle Stretch

Thread the Needle Stretch

40 secondi

Extended Child's Pose

Extended Child's Pose

15 secondi

Child's Pose with Side Reaches

Child's Pose with Side Reaches

15 secondi

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No Time Thursday

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34 minuti, Principiante

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59 minuti, Principiante

19 min 20 sec, Moderato

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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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Hamstring Workout

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32 min 45 sec, Moderato

MODIFIED FITNESS

MODIFIED FITNESS

35 minuti, Principiante

56 min 20 sec, Intenso

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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

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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