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Allenamento Intenso

PCR LITE

Intenso   1 h 56 m

Aree target: Legs, Shoulders

Attrezzatura: Jump Rope, Kettlebell, Medicine Ball, Dumbbell, Stability Ball, Box or Step, Wall

Filipo Sarevski
 		    Aggiunto da Filipo Sarevski
PCR LITE
Tag
Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti con la Corda per Saltare Allenamenti con le Kettlebell Allenamenti con la Palla Medica Allenamenti con i Manubri Allenamenti con la Palla da Ginnastica Allenamenti con Box o Step Allenamenti con la Parete

Exercises

Set 1: 1 round
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Left Kettlebell Swing to Squat Press
Left Kettlebell Swing to Squat Press
1 minuto
Right Kettlebell Swing to Squat Press
Right Kettlebell Swing to Squat Press
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Medicine Ball Slams
Medicine Ball Slams
1 minuto
Split Squat Ball Toss
Split Squat Ball Toss
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Dumbbell Lunges
Dumbbell Lunges
1 minuto
Dumbbell Squats
Dumbbell Squats
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Dumbbell Fly on Ball
Dumbbell Fly on Ball
1 minuto
Stability Ball Incline Press
Stability Ball Incline Press
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Staggered Arm Spiderman Push-ups
Staggered Arm Spiderman Push-ups
30 secondi
Push-Up and Rotation
Push-Up and Rotation
30 secondi
Diamond Push Ups
Diamond Push Ups
30 secondi
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
30 secondi
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
1 minuto
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Handstand
Handstand
1 minuto
Wall Plank
Wall Plank
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Left Leg Romanian Dead Lift to Curl Press
Left Leg Romanian Dead Lift to Curl Press
1 minuto
Right Leg Romanian Dead Lift to Curl Press
Right Leg Romanian Dead Lift to Curl Press
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Russian Twists with a Ball
Russian Twists with a Ball
1 minuto
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 minuto
Rotating Leg Lifts
Rotating Leg Lifts
1 minuto
Rest
Rest
3 minuti

Set 2: 2 round
Right Jabs
Right Jabs
1 minuto
Right Jabs
Right Jabs
1 minuto
1 2 Burpees
1 2 Burpees
1 minuto
Rest
Rest
30 secondi
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minuto
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
1 minuto
Crunch Punches
Crunch Punches
1 minuto
Rest
Rest
30 secondi
Left Back Kicks
Left Back Kicks
1 minuto
Right Back Kicks
Right Back Kicks
1 minuto
Squat Front Kicks
Squat Front Kicks
1 minuto
Rest
Rest
30 secondi
Straight Punches
❤️ Massimo (Zona 5)
Straight Punches
1 minuto
Alternating Roundkicks
Alternating Roundkicks
1 minuto
Crosses
Crosses
1 minuto
Rest
Rest
30 secondi
Right Hooks
❤️ Massimo (Zona 5)
Right Hooks
1 minuto
Left Hooks
❤️ Massimo (Zona 5)
Left Hooks
1 minuto
Double Knees
❤️ Massimo (Zona 5)
Double Knees
1 minuto
Rest
Rest
30 secondi
Left Leg Front Kicks
❤️ Massimo (Zona 5)
Left Leg Front Kicks
45 secondi
Left Side Kicks
❤️ Massimo (Zona 5)
Left Side Kicks
45 secondi
Right Leg Front Kicks
Right Leg Front Kicks
45 secondi
Right Side Kicks
Right Side Kicks
45 secondi
Rest
Rest
30 secondi
Left Upper Cuts
❤️ Massimo (Zona 5)
Left Upper Cuts
1 minuto
Right Upper Cuts
❤️ Massimo (Zona 5)
Right Upper Cuts
1 minuto
Upper Cuts
❤️ Massimo (Zona 5)
Upper Cuts
1 minuto
Rest
Rest
30 secondi

Set 3: 1 round
Right IT Band Stretch
Right IT Band Stretch
30 secondi
Right IT Band Stretch
Right IT Band Stretch
30 secondi
Head to Knee
Head to Knee
1 minuto
Seated Wide Angle
Seated Wide Angle
30 secondi
Wide Leg Forward Bend C
Wide Leg Forward Bend C
30 secondi
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 secondi
Noose Pose
Noose Pose
1 minuto
Advanced Right Lizard
Advanced Right Lizard
30 secondi
Advanced Left Lizard
Advanced Left Lizard
30 secondi
Chaturanga Run
Chaturanga Run
30 secondi
Right Downward Dog Scorpion
Right Downward Dog Scorpion
30 secondi
Left Downward Dog Scorpion
Left Downward Dog Scorpion
30 secondi
Bow Pose
Bow Pose
30 secondi
Headstand
Headstand
2 minuti

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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