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Allenamento Moderato

Weekend Workout

Moderato   33 minuti

Aree target: Lower Body

Attrezzatura: Strength Machine, Chair, Resistance Bands, Cable Pulley Machine, Dumbbells, Stability Ball, Wall, Exercise Mat

Emma Medina
 		    Aggiunto da Emma Medina
Weekend Workout
Tag
Allenamenti per Palestra Completa Allenamenti per la Parte Inferiore del Corpo Allenamenti con le Macchine per la Forza Allenamenti con Sedia Allenamenti con le Bande Elastiche Allenamenti con Macchina a Puleggia Allenamenti con i Manubri Allenamenti con la Palla da Ginnastica Allenamenti con la Parete

Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
40 secondi
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
40 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
Torso Twists
Torso Twists
30 secondi
High Knee Obliques
High Knee Obliques
30 secondi
Side Cross Kicks
Side Cross Kicks
30 secondi
Cross Jacks
Cross Jacks
30 secondi
Hamstring Curls
Hamstring Curls
1 minuto
Lower and repeat, alternating sides.
Lateral Leg Lifts
1 minuto

Set 2: 1 round
Torso Twist with Band
Torso Twist with Band
30 secondi
Transition
Transition
5 secondi
Cable Lat Pull Down
1 minuto
Transition
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
Dumbbell Deadlifts
Dumbbell Deadlifts
45 secondi
Rest
15 secondi

Set 3: 1 round
Dumbbell Fly on Ball
Dumbbell Fly on Ball
45 secondi
Stability Ball Chest Press
Stability Ball Chest Press
45 secondi
Transition
Transition
15 secondi
Stability Ball Tricep Extension
Stability Ball Tricep Extension
45 secondi
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
45 secondi
Dumbbell Front Raises
Dumbbell Front Raises
30 secondi
Arm Pumps
Arm Pumps
30 secondi
As the exercise gets harder, resist the urge to swing your body.
Dumbbell Lateral Shoulder Raises
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
Dumbbell V-Raises
Dumbbell V-Raises
30 secondi
Rest
15 secondi

Set 4: 1 round
Wall Ball Squats
Wall Ball Squats
1 minuto
Side Lunges
Side Lunges
1 minuto
Bird Dog
Bird Dog
40 secondi
Contralateral Limb Raises
Contralateral Limb Raises
30 secondi
Floor Bridge
Floor Bridge
30 secondi
90-90 Crunches
90-90 Crunches
30 secondi
Transition
Transition
5 secondi
Kneeling Left Side Plank
Kneeling Left Side Plank
30 secondi
Transition
Transition
5 secondi
Kneeling Right Side Plank
Kneeling Right Side Plank
30 secondi
Transition
Transition
5 secondi
Left Lying Clams
Left Lying Clams
30 secondi
Transition
Transition
5 secondi
Right Lying Clams
Right Lying Clams
30 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
Fold over.
Child's Pose
20 secondi
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 secondi
Floor Bridge
Floor Bridge
30 secondi
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 secondi
Fold over.
Child's Pose
30 secondi
Transition
Transition
15 secondi

Set 6: 1 round
Tricep Stretches
Tricep Stretches
1 minuto
Shoulder Stretches
Shoulder Stretches
1 minuto
Quad Stretches
Quad Stretches
1 minuto
Buddy Hamstring Stretches
Buddy Hamstring Stretches
1 minuto
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minuto
Pretzel Stretches
Pretzel Stretches
1 minuto
Lying Spinal Twist
Lying Spinal Twist
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.

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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