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Allenamento Intenso

Full Body

Intenso   46 minuti

Aree target: Lower Body

Attrezzatura: Dumbbell

Liz Burke
 		    Aggiunto da Liz Burke
Full Body
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri
Descrizione

I suggest adding dumbbells for some of the cardio

Exercises

Set 1: 1 round
Butt Kickers
Butt Kickers
30 secondi
Floor Bridge
Floor Bridge
30 secondi
Bicycle Crunches
Bicycle Crunches
30 secondi
Jog on the Spot
Jog on the Spot
30 secondi

Set 2: 1 round
Circular Push-Ups
Circular Push-Ups
30 secondi
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 secondi
Mountain Climbers
Mountain Climbers
30 secondi
Duck Walk
Duck Walk
30 secondi
Fast Crunches
Fast Crunches
30 secondi
Ab Choppers
Ab Choppers
30 secondi
Prisoner Squats
Prisoner Squats
30 secondi
Squats with Raised Arms
Squats with Raised Arms
30 secondi
Rest
Rest
15 secondi

Set 3: 1 round
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 secondi
Dumbbell Push Press
Dumbbell Push Press
30 secondi
Burpees
Burpees
30 secondi
Squat Thrusts
Squat Thrusts
30 secondi
Russian Twists
Russian Twists
30 secondi
Elbows to Hands Plank
Elbows to Hands Plank
30 secondi
High Glute Kickbacks
High Glute Kickbacks
1 minuto
Rest
Rest
20 secondi

Set 4: 1 round
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minuto
Jumping Lunges
Jumping Lunges
30 secondi
Squat Jumps
Squat Jumps
30 secondi
Double Crunches
Double Crunches
30 secondi
Scissor Cross Crunches
Scissor Cross Crunches
30 secondi
Curtsy Lunge
Curtsy Lunge
30 secondi
Sumo Squats
Sumo Squats
30 secondi
Rest
Rest
20 secondi

Set 5: 1 round
Tricep Dips
Tricep Dips
30 secondi
Bear Crawls
Bear Crawls
30 secondi
Snowboard Hops
Snowboard Hops
30 secondi
Basketball Shots
Basketball Shots
30 secondi
Left Side Plank Dips
Left Side Plank Dips
30 secondi
Right Side Plank Dips
Right Side Plank Dips
30 secondi
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Rest
Rest
20 secondi

Set 6: 1 round
Circular Push-Ups
Circular Push-Ups
30 secondi
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 secondi
Dumbbell Push Press
Dumbbell Push Press
30 secondi
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 secondi
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 secondi
Tricep Dips
Tricep Dips
30 secondi
Bear Crawls
Bear Crawls
30 secondi
Power Punches
Power Punches
30 secondi
Butt Kickers
Butt Kickers
30 secondi
Rest
Rest
20 secondi

Set 7: 1 round
Mountain Climbers
Mountain Climbers
30 secondi
Duck Walk
Duck Walk
30 secondi
Burpees
Burpees
30 secondi
Squat Thrusts
Squat Thrusts
30 secondi
Jumping Lunges
Jumping Lunges
30 secondi
Squat Jumps
Squat Jumps
30 secondi
Snowboard Hops
Snowboard Hops
30 secondi
Basketball Shots
Basketball Shots
30 secondi
Quick Feet
Quick Feet
30 secondi
Shuffles to Touch
Shuffles to Touch
30 secondi
Side to Side Hops
Side to Side Hops
30 secondi
Rest
Rest
20 secondi

Set 8: 1 round
Fast Crunches
Fast Crunches
30 secondi
Ab Choppers
Ab Choppers
30 secondi
Russian Twists
Russian Twists
30 secondi
Elbows to Hands Plank
Elbows to Hands Plank
30 secondi
Double Crunches
Double Crunches
30 secondi
Scissor Cross Crunches
Scissor Cross Crunches
30 secondi
Left Side Plank Dips
Left Side Plank Dips
30 secondi
Right Side Plank Dips
Right Side Plank Dips
30 secondi
Flutter Kicks
Flutter Kicks
30 secondi
Double Crunches
Double Crunches
30 secondi
Rest
Rest
20 secondi

Set 9: 1 round
Prisoner Squats
Prisoner Squats
30 secondi
Squats with Raised Arms
Squats with Raised Arms
30 secondi
High Glute Kickbacks
High Glute Kickbacks
1 minuto
Curtsy Lunge
Curtsy Lunge
30 secondi
Sumo Squats
Sumo Squats
30 secondi
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 secondi
Max Rep Deep Squats
Max Rep Deep Squats
30 secondi
Rest
Rest
20 secondi

Set 10: 1 round
Elbow Plank
Elbow Plank
1 min 30 sec
Rest
Rest
15 secondi
Plank
Plank
1 min 30 sec
Elbow Plank
Elbow Plank
1 min 10 sec
Rest
Rest
15 secondi
Plank
Plank
1 min 15 sec

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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