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Allenamento Intenso

2XU #1

Intenso   2 h 10 m

Aree target: Legs

Attrezzatura: Jump Rope, Kettlebell, Pull Up Bar, Dumbbell, Stability Ball, Medicine Ball, Box or Step, Wall, Bench

Filipo Sarevski
 		    Aggiunto da Filipo Sarevski
2XU #1
Tag
Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti con la Corda per Saltare Allenamenti con le Kettlebell Allenamenti con la Barra per Trazioni Allenamenti con i Manubri Allenamenti con la Palla da Ginnastica Allenamenti con la Palla Medica Allenamenti con Box o Step Allenamenti con la Parete Allenamenti con Panca

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
Burpee Pull-Ups
Burpee Pull-Ups
1 minuto
Renegade Row with Push-up
Renegade Row with Push-up
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Dumbbell Push Press
Dumbbell Push Press
1 minuto
Dumbbell Lunges
Dumbbell Lunges
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
Medicine Ball Offset Push Ups
Medicine Ball Offset 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
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minuto
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to 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
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Crunch Punches
❤️ Molto Duro (Zona 4)
Crunch Punches
1 minuto
Crunchy Frogs
Crunchy Frogs
1 minuto
Rest
Rest
30 secondi
Double Unders
❤️ Vigoroso (Zona 3)
Double Unders
3 minuti
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
1 minuto
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
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
2 minuti

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
Seated Forward Bend
Seated Forward Bend
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
Full Scorpion
Full Scorpion
1 minuto
Bow Pose
Bow Pose
30 secondi
Elbow Plank
Elbow Plank
1 minuto
Headstand
Headstand
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

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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