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Allenamento Moderato

5 Rep Bootcamp

Moderato   1 ora

Aree target: Lower Body

Attrezzatura: Jump Rope, Dumbbell, Bench

Nasturtia Harron
 		    Aggiunto da Nasturtia Harron
5 Rep Bootcamp
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con la Corda per Saltare Allenamenti con i Manubri Allenamenti con Panca

Exercises

Set 1: 1 round
Warm-Up Walk
❤️ Leggero (Zona 1)
Warm-Up Walk
30 secondi
Walking High Knees
Walking High Knees
30 secondi
Warm-Up Walk
Warm-Up Walk
30 secondi
Jump Rope
Jump Rope
30 secondi
Warm-Up Walk
Warm-Up Walk
30 secondi
Jumping Jacks
Jumping Jacks
30 secondi

Set 2: 1 round
Warm-Up Walk
❤️ Leggero (Zona 1)
Warm-Up Walk
30 secondi
Walking High Knees
Walking High Knees
30 secondi
Warm-Up Walk
Warm-Up Walk
30 secondi
Jump Rope
Jump Rope
30 secondi
Warm-Up Walk
Warm-Up Walk
30 secondi
Jumping Jacks
Jumping Jacks
30 secondi

Set 3: 1 round
Squats
Squats
35 secondi
Narrow Squats
Narrow Squats
35 secondi
Weighted Sumo Squat
Weighted Sumo Squat
35 secondi
Rest
Rest
25 secondi

Set 4: 1 round
Squats
Squats
35 secondi
Narrow Squats
Narrow Squats
35 secondi
Weighted Sumo Squat
Weighted Sumo Squat
35 secondi
Rest
Rest
25 secondi

Set 5: 1 round
Squats
Squats
35 secondi
Narrow Squats
Narrow Squats
35 secondi
Weighted Sumo Squat
Weighted Sumo Squat
35 secondi
Rest
Rest
45 secondi

Set 6: 1 round
Squats
Squats
35 secondi
Narrow Squats
Narrow Squats
35 secondi
Weighted Sumo Squat
Weighted Sumo Squat
35 secondi

Set 7: 1 round
Squats
Squats
35 secondi
Narrow Squats
Narrow Squats
35 secondi
Weighted Sumo Squat
Weighted Sumo Squat
35 secondi
Rest
Rest
45 secondi

Set 8: 1 round
Bicep Curls
Bicep Curls
35 secondi
Dumbell drivers
35 secondi
Bench Skull Crusher
Bench Skull Crusher
35 secondi
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
35 secondi
Dumbbell Chest Press
Dumbbell Chest Press
35 secondi
Rest
Rest
25 secondi

Set 9: 1 round
Bicep Curls
Bicep Curls
35 secondi
Dumbell drivers
35 secondi
Bench Skull Crusher
Bench Skull Crusher
35 secondi
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
35 secondi
Dumbbell Chest Press
Dumbbell Chest Press
35 secondi
Rest
Rest
25 secondi

Set 10: 1 round
Bicep Curls
Bicep Curls
35 secondi
Dumbell drivers
35 secondi
Bench Skull Crusher
Bench Skull Crusher
35 secondi
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
35 secondi
Dumbbell Chest Press
Dumbbell Chest Press
35 secondi
Rest
Rest
45 secondi

Set 11: 1 round
Bicep Curls
Bicep Curls
35 secondi
Dumbell drivers
35 secondi
Bench Skull Crusher
Bench Skull Crusher
35 secondi
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
35 secondi
Dumbbell Chest Press
Dumbbell Chest Press
35 secondi
Rest
Rest
45 secondi

Set 12: 1 round
Bicep Curls
Bicep Curls
35 secondi
Dumbell drivers
35 secondi
Bench Skull Crusher
Bench Skull Crusher
35 secondi
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
35 secondi
Dumbbell Chest Press
Dumbbell Chest Press
35 secondi
Rest
Rest
45 secondi

Set 13: 1 round
Crunches
Crunches
35 secondi
Floor Bridge
Floor Bridge
35 secondi
Supermans
Supermans
35 secondi
Cross Leg Obliques
Cross Leg Obliques
35 secondi
Lying Right Leg Lifts
Lying Right Leg Lifts
35 secondi
Lying Left Leg Lifts
Lying Left Leg Lifts
35 secondi
Rest
Rest
35 secondi

Set 14: 1 round
Crunches
Crunches
35 secondi
Floor Bridge
Floor Bridge
35 secondi
Supermans
Supermans
35 secondi
Cross Leg Obliques
Cross Leg Obliques
35 secondi
Lying Right Leg Lifts
Lying Right Leg Lifts
35 secondi
Lying Left Leg Lifts
Lying Left Leg Lifts
35 secondi
Rest
Rest
35 secondi

Set 15: 1 round
Crunches
Crunches
35 secondi
Floor Bridge
Floor Bridge
35 secondi
Supermans
Supermans
35 secondi
Cross Leg Obliques
Cross Leg Obliques
35 secondi
Lying Right Leg Lifts
Lying Right Leg Lifts
35 secondi
Lying Left Leg Lifts
Lying Left Leg Lifts
35 secondi
Rest
Rest
45 secondi

Set 16: 1 round
Crunches
Crunches
35 secondi
Floor Bridge
Floor Bridge
35 secondi
Supermans
Supermans
35 secondi
Cross Leg Obliques
Cross Leg Obliques
35 secondi
Lying Right Leg Lifts
Lying Right Leg Lifts
35 secondi
Lying Left Leg Lifts
Lying Left Leg Lifts
35 secondi
Rest
Rest
45 secondi

Set 17: 1 round
Crunches
Crunches
35 secondi
Floor Bridge
Floor Bridge
35 secondi
Supermans
Supermans
35 secondi
Cross Leg Obliques
Cross Leg Obliques
35 secondi
Lying Right Leg Lifts
Lying Right Leg Lifts
35 secondi
Lying Left Leg Lifts
Lying Left Leg Lifts
35 secondi
Rest
Rest
45 secondi

Set 18: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
25 secondi
Right Arm Cross Stretch
Right Arm Cross Stretch
25 secondi
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
25 secondi
Arm Blades
Arm Blades
25 secondi
Quad Stretches
Quad Stretches
50 secondi
Hamstring Stretches
Hamstring Stretches
50 secondi
Right Side Stretch
Right Side Stretch
25 secondi
Left Side Stretch
Left Side Stretch
25 secondi
Rolling Back Stretch
Rolling Back Stretch
25 secondi

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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