Allenamento per Principianti

Quattro

Principiante Duration 2 h 15 m

Aree target: Lower Body

Attrezzatura: Wall

Aggiunto da Elena Denadai

Tag

Allenamenti con Peso Corporeo Allenamenti per la Parte Inferiore del Corpo Allenamenti con la Parete

Descrizione

Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbe rs Ankle Grabbers Ankle Grabbers Ankle Grabbers

Exercises

Set 1: 1 round

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

Circular Push-Ups

Circular Push-Ups

1 minuto

Set 2: 1 round

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

Advanced Crow Sequence

Advanced Crow Sequence

1 minuto

Set 3: 1 round

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

Reverse Crunches

Reverse Crunches

1 minuto

Right Side Plank Dips

Right Side Plank Dips

1 minuto

Set 4: 1 round

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

Elbows to Hands Plank

Elbows to Hands Plank

1 minuto

1 minuto

Set 5: 1 round

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

Set 6: 1 round

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

1 minuto

Set 7: 1 round

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuto

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuto

Bicycle in Bridge

Bicycle in Bridge

1 minuto

1 minuto

1 minuto

Set 8: 1 round

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuto

Bicycle in Bridge

Bicycle in Bridge

1 minuto

1 minuto

1 minuto

Bicycle Crunches

Bicycle Crunches

1 minuto

Bicycle Crunches

Bicycle Crunches

1 minuto

Set 9: 1 round

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuto

Bicycle in Bridge

Bicycle in Bridge

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Set 10: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Set 11: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Set 12: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Set 13: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

Set 14: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

Set 15: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

Set 16: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

Set 17: 1 round

1 minuto

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

Set 18: 1 round

1 minuto

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

Set 19: 1 round

1 minuto

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

Set 20: 1 round

1 minuto

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minuto

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Hot Style Chair Pose

Hot Style Chair Pose

1 minuto

1 minuto

Set 21: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

Set 22: 1 round

Bicycle Crunches

Bicycle Crunches

1 minuto

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Mostra di più

Categorie di allenamento

In primo piano

Perdita di peso

Addominali & Core

Peso Corporeo

YouTube

Creato dalla Comunità

Sollevamento pesi

HIIT

Cardio

Toning

Corpo Intero