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Allenamento Intenso Gratuito

Strong Runner

Intenso   28 minuti

Aree target: Full Body

Attrezzatura: Dumbbells, Box / Step

Strong Runner
Tag
Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con i Manubri Allenamenti con Box o Step
Descrizione

This workout is for building strength so your legs can push harder when running up those hills and finishing your runs stronger. You need a pair of moderate and heavy weighted dumbbells and a box, chair, or bench to complete this full body workout. Be the best 'strong runner' you can be!

Exercises

Set 1: 1 round
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
40 secondi
Inchworms
Inchworms
40 secondi
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
40 secondi
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
40 secondi
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
40 secondi
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
40 secondi
Rest
Rest
20 secondi

Set 2: 3 round
Keep your chin up, shoulders down, and back straight as you perform the squat.
Pesi: Pesante
Dumbbell Squats
8 ripetizioni
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Pesi: Pesante
Dumbbell Renegade Rows
8 ripetizioni
Rest
Rest
20 secondi
Right Bulgarian Split Squats with Dumbbells
Pesi: Moderato
Right Bulgarian Split Squats with Dumbbells
10 ripetizioni
Transition
Transition
10 secondi
Left Bulgarian Split Squats with Dumbbells
Pesi: Moderato
Left Bulgarian Split Squats with Dumbbells
10 ripetizioni
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
20 secondi
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Pesi: Pesante
Dumbbell Push Press
8 ripetizioni
Rest
Rest
20 secondi
Lateral Lunge with Tricep Extension
Pesi: Moderato
Lateral Lunge with Tricep Extension
10 ripetizioni
Rest
Rest
20 secondi
Dumbbell Front Raises
Pesi: Moderato
Dumbbell Front Raises
10 ripetizioni
Lower the dumbbells back down and repeat.
Pesi: Moderato
Dumbbell Lateral Shoulder Raises
10 ripetizioni
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Pesi: Moderato
Dumbbell Rear Lateral Raises
10 ripetizioni
Rest
Rest
20 secondi

Set 3: 3 round
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 secondi
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 secondi
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
20 secondi
Ankle Grabbers
Ankle Grabbers
30 secondi
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 secondi

Appare in

butt & legs
Glutei & Gambe
running
Corsa

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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