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Allenamento Intenso Gratuito

Mighty & Strong

Intenso   20 minuti

Aree target: Glutes, Legs

Attrezzatura: Dumbbells, Pull Up Bar, Box / Step

Mighty & Strong
Tag
Allenamenti per Palestra Domestica Allenamenti per i glutei Allenamenti con i Manubri Allenamenti con la Barra per Trazioni Allenamenti con Box o Step
Descrizione

This intense full body blaster is not for the faint at heart! Although this workout is only 20 minutes, it will feel much longer! We are sure you will be feeling mighty and strong after this one. Grab one pair each of moderate and heavy weighted dumbbells, a pull up bar and a box or bench to complete this workout.

Exercises

Set 1: 1 round
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
30 secondi
Walking Inchworms with Push-Ups
❤️ Moderato (Zona 2)
Walking Inchworms with Push-Ups
40 secondi
Begin standing with your hands on your hips.
Rest
10 secondi
Repeat on the left side and continue alternating sides.
Side Lunges
30 secondi
Rest
Rest
10 secondi
Alternating Bent Over Rows
Pesi: Moderato
Alternating Bent Over Rows
40 secondi
Rest
Rest
15 secondi

Set 2: 2 round
Walking Dumbbell Lunges
Pesi: Pesante
Walking Dumbbell Lunges
40 secondi
Rest
Rest
10 secondi
5 Way Push Ups
5 Way Push Ups
40 secondi
Stand tall with your feet wider than shoulder width apart.
Rest
15 secondi
Neutral Grip Pull Ups
Neutral Grip Pull Ups
40 secondi
Rest
Rest
15 secondi
Hanging Knee Raises
Hanging Knee Raises
40 secondi
Rest
Rest
20 secondi

Set 3: 2 round
Left Bulgarian Split Squats with Dumbbells
Pesi: Pesante
Left Bulgarian Split Squats with Dumbbells
40 secondi
Transition
Transition
10 secondi
Right Bulgarian Split Squats with Dumbbells
Pesi: Pesante
Right Bulgarian Split Squats with Dumbbells
40 secondi
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 secondi
Overhead Press
Pesi: Pesante
Overhead Press
40 secondi
Rest
Rest
15 secondi
Chin Ups
Chin Ups
40 secondi
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
10 secondi
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
40 secondi
Rest
Rest
20 secondi

Set 4: 1 round
Push-Up to Row to Burpee
Pesi: Moderato
Push-Up to Row to Burpee
1 minuto

Workout Discussion

28 Mar
Andrea B, you can use TRX or rings
18 Mar
Is there a modification if I am unable to do a chin up or pull up?
03 Mar
It's excellent whole body exercise I want to lose lower body n toning as well tell me

Appare in

full body
Corpo Intero
strength
Forza

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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