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Allenamento Moderato

Supertabata Bux

Moderato   31 minuti

Aree target: Full Body

Attrezzatura: Jump Rope, Chair, Dumbbells, Kettlebells, Exercise Mat, Wall

Alessandro Bussolari
 		    Aggiunto da Alessandro Bussolari
Supertabata Bux
Tag
Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con la Corda per Saltare Allenamenti con Sedia Allenamenti con i Manubri Allenamenti con le Kettlebell Allenamenti con la Parete

Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
20 secondi
Forward Shoulder Rolls
Forward Shoulder Rolls
20 secondi
Backward Shoulder Rolls
Backward Shoulder Rolls
20 secondi
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 secondi
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 secondi
Body Circles
Body Circles
20 secondi
Knee Circles
Knee Circles
20 secondi
Knees to Elbows
Knees to Elbows
20 secondi

Set 2: 2 round
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
20 secondi
Rest
Rest
10 secondi
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 secondi
Rest
Rest
10 secondi
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
20 secondi
Rest
Rest
10 secondi
Jump Rope
Jump Rope
20 secondi
Rest
Rest
10 secondi

Set 3: 1 round
Rest
Rest
1 minuto

Set 4: 3 round
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 secondi
Rest
Rest
10 secondi
Return and repeat.
Tricep Dips
20 secondi
Rest
Rest
10 secondi

Set 5: 3 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
20 secondi
Rest
Rest
10 secondi
Lunges
Lunges
20 secondi
Rest
Rest
10 secondi

Set 6: 2 round
Donkey Whips
Donkey Whips
20 secondi
Rest
Rest
10 secondi
Tippy Toes
Tippy Toes
20 secondi
Rest
Rest
10 secondi

Set 7: 2 round
Dumbbell Overhead Presses
Dumbbell Overhead Presses
20 secondi
Rest
Rest
10 secondi
Kettlebell Upright Rows
Kettlebell Upright Rows
20 secondi
Rest
Rest
10 secondi

Set 8: 3 round
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Bicep Curls
Bicep Curls
20 secondi
Rest
Rest
10 secondi

Set 9: 3 round
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 secondi
Rest
Rest
10 secondi
Leg Raises
Leg Raises
20 secondi
Rest
Rest
10 secondi

Set 10: 3 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 secondi
Rest
Rest
10 secondi

Set 11: 1 round
Rest
Rest
1 minuto

Set 12: 1 round
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 secondi
Stretch your arms overhead with palms on the ground.
Child's Pose
20 secondi
Butterfly
Butterfly
20 secondi
Left Arm Cross Stretch
Left Arm Cross Stretch
20 secondi
Right Arm Cross Stretch
Right Arm Cross Stretch
20 secondi
Left Tricep Stretch
Left Tricep Stretch
20 secondi
Right Tricep Stretch
Right Tricep Stretch
20 secondi
Chest Stretch
Chest Stretch
20 secondi
Chest Stretch
Chest Stretch
20 secondi
Left Quad Stretch
Left Quad Stretch
20 secondi
Right Quad Stretch
Right Quad Stretch
20 secondi
Right Hamstring Stretch
Right Hamstring Stretch
20 secondi
Left Hamstring Stretch
Left Hamstring Stretch
20 secondi
Standing Back Bend
Standing Back Bend
20 secondi
Standing Forward Bend
Standing Forward Bend
20 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

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In primo piano

weight loss

Perdita di peso

abs & core

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bodyweight

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Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

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full body

Corpo Intero

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