Allenamento Moderato

Body Pump Too

Moderato Duration 44 minuti

Aree target: Full Body

Attrezzatura: Exercise Mat, Dumbbells, Medicine Ball, Kettlebells

Tag

Allenamenti per Palestra Completa Allenamenti per il Corpo Intero Allenamenti con i Manubri Allenamenti con la Palla Medica Allenamenti con le Kettlebell

Exercises

Set 1: 1 round

For more intensity, jog lightly or do lunges in between high knees.

1 minuto

1 minuto

1 minuto

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuto

30 secondi

Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.

1 minuto

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuto

Yoga Side Planks

Yoga Side Planks

1 minuto

1 minuto

30 secondi

1 minuto

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

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Tricep Extensions

Tricep Extensions

1 minuto

2 minuti

1 minuto

1 minuto

Keep your knee tracking over your toes. Push off your right leg and return to standing.

Right Lateral Lunges

30 secondi

Work on pressing back up, just enough to get you back to the standing position - don't over or under shoot it.

Left Lateral Lunges

30 secondi

1 minuto

30 secondi

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

1 minuto

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

1 minuto

Plank Heel Pushes

Plank Heel Pushes

1 minuto

1 minuto

2 min 30 sec

Medicine Ball Chops

Medicine Ball Chops

1 minuto

Medicine Ball Slams

Medicine Ball Slams

1 minuto

Good Morning Medicine Ball Catches

Good Morning Medicine Ball Catches

1 minuto

1 minuto

1 minuto

1 minuto

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuto

Knees to Elbows

Knees to Elbows

1 minuto

1 minuto

30 secondi

1 minuto

Then drop your head, round your spine and arch your back. Repeat.

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

1 minuto

30 secondi

Tricep Kickbacks

Tricep Kickbacks

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

Seated Ball Toss with Partner

Seated Ball Toss with Partner

1 minuto

Make sure your abs are engaged while performing this exercise.

Kettlebell Around the Waist

1 minuto

Allenamenti correlati

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Full Body Workout

Full Body Workout

42 min 15 sec, Moderato

Total Body Workout

Total Body Workout

27 min 15 sec, Moderato

22 min 30 sec,

Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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24 min 45 sec, Intenso

20 min 15 sec, Moderato

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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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