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Allenamento Moderato

Thursday Workout

Moderato   16 minuti

Aree target: Legs

Attrezzatura: Dumbbells

S Grac.
 		    Aggiunto da S Grac.
Thursday Workout
Tag
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Descrizione

Thighs

Exercises

Set 1: 1 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.
Pesi: Moderato
Dumbbell Bent Over Rows
15 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.
Pesi: Moderato
Dumbbell Push Press
15 ripetizioni
Rest
Rest
15 secondi
Stand tall with a pair of dumbbells in your hands.
Dumbbell Lunges
12 ripetizioni
Left Dumbbell Woodchops
Left Dumbbell Woodchops
45 secondi
Right Dumbbell Woodchops
Right Dumbbell Woodchops
45 secondi
Dumbbell Sumo Squats
Dumbbell Sumo Squats
12 ripetizioni
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
15 ripetizioni
Dumbbell Chest Press
Dumbbell Chest Press
15 ripetizioni
Rest
Rest
30 secondi
Prisoner Squats
Prisoner Squats
30 ripetizioni
Rest
Rest
1 minuto
90-90 Crunches
90-90 Crunches
15 ripetizioni
Alternating Fire Hydrants
Alternating Fire Hydrants
15 ripetizioni
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
15 ripetizioni
Rest
Rest
1 minuto
Then, hop back to your starting position.
Plank Hop Outs
30 secondi
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
1 minuto
Sit Ups with Reach Ups
Sit Ups with Reach Ups
15 ripetizioni
Alternating Fire Hydrants
Alternating Fire Hydrants
15 ripetizioni
Prisoner Squats
Prisoner Squats
30 ripetizioni
Rest
Rest
1 minuto
Dumbbell Sumo Squats
Dumbbell Sumo Squats
12 ripetizioni
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
15 ripetizioni

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Fai questo allenamento in Workout Trainer
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✓ Guadagna punti, competi nella classifica, rimani motivato!
✓ Programmazione per adattarsi al tuo stile di vita impegnato
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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

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