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Allenamento Intenso

Strong And Lean

Intenso   53 minuti

Aree target: Legs

Attrezzatura: Kettlebells, Dumbbells, Cable Pulley Machine, Wall, Chair, Medicine Ball, Exercise Mat

Neale Davis
 		    Aggiunto da Personal Trainer Neale Davis
Strong And Lean
Tag
Allenamenti per Palestra Completa Allenamenti per le Gambe Allenamenti con le Kettlebell Allenamenti con i Manubri Allenamenti con Macchina a Puleggia Allenamenti con la Parete Allenamenti con Sedia Allenamenti con la Palla Medica
Descrizione

This full-body high intensity workout will help you reach your fitness goals in no time.

Exercises

Set 1: 4 round
Kettlebell Jacks
Kettlebell Jacks
20 secondi
Transition
Transition
10 secondi
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
Transition
Transition
10 secondi
Hammer Curls
Hammer Curls
20 secondi
Transition
Transition
10 secondi
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
20 secondi
Transition
Transition
10 secondi
Arnold Presses
Arnold Presses
20 secondi
Transition
Transition
10 secondi
Cable Rear Delt Flyes
Cable Rear Delt Flyes
20 secondi
Rest
Rest
1 minuto

Set 2: 4 round
Sumo Squats
Sumo Squats
20 secondi
Transition
Transition
10 secondi
Reverse Lunges
❤️ Vigoroso (Zona 3)
Reverse Lunges
20 secondi
Transition
Transition
10 secondi
Wall Sit
Wall Sit
20 secondi
Transition
Transition
10 secondi
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
20 secondi
Transition
Transition
10 secondi
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
20 secondi
Transition
Transition
10 secondi
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
20 secondi
Rest
Rest
1 minuto

Set 3: 4 round
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
20 secondi
Transition
Transition
10 secondi
Ice Skaters
Ice Skaters
20 secondi
Transition
Transition
10 secondi
Crunchy Frogs
Crunchy Frogs
20 secondi
Transition
Transition
10 secondi
Russian Twists with a Ball
Russian Twists with a Ball
20 secondi
Transition
Transition
10 secondi
Ab Choppers
Ab Choppers
20 secondi
Transition
Transition
10 secondi
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
20 secondi
Rest
Rest
1 minuto

Set 4: 1 round
Wall Calf Stretches
❤️ Leggero (Zona 1)
Wall Calf Stretches
20 secondi
Wall Calf Stretches
❤️ Leggero (Zona 1)
Wall Calf Stretches
20 secondi
Standing Glute Stretch
20 secondi
Standing Glute Stretch
20 secondi
Chest Stretch
Chest Stretch
20 secondi
Chest Stretch
Chest Stretch
20 secondi
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
20 secondi
Shoulder Stretches
Shoulder Stretches
20 secondi
Shoulder Stretches
Shoulder Stretches
20 secondi
Tricep Stretches
Tricep Stretches
20 secondi
Tricep Stretches
Tricep Stretches
20 secondi
Overhead Stretches
Overhead Stretches
20 secondi
Transition
Transition
10 secondi
Bicep Stretches
Bicep Stretches
20 secondi
Transition
Transition
5 secondi
90 Lat Stretch
90 Lat Stretch
20 secondi
Transition
Transition
5 secondi
Wide Leg Stretches
Wide Leg Stretches
20 secondi
Hurdler Stretch
Hurdler Stretch
20 secondi
Hurdler Stretch
Hurdler Stretch
20 secondi
Transition
Transition
5 secondi
Lying Hamstring Stretches
Lying Hamstring Stretches
20 secondi
Lying Hamstring Stretches
Lying Hamstring Stretches
20 secondi

Workout Discussion

09 Sep
Great excercise, push ups really get you, love the intensity of the last round. Fantastic sweat generator

Appare in

arms
Braccia
toning
Toning

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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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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