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Allenamento Moderato

SPARTY TEST!!!!!!

Moderato   1 h 45 m

Aree target: Lower Body

Attrezzatura: Chair, Resistance Band, Dumbbell

Dex Parrish
 		    Aggiunto da Personal Trainer Dex Parrish
SPARTY TEST!!!!!!
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con Sedia Allenamenti con le Bande Elastiche Allenamenti con i Manubri
Descrizione

So you want to do a Spartan Run, eh? This work out is for beginners to see if they want to complete a Spartan Run!!! It is a combination of calisthenics, cardio and resistance training, via resistance bands. Happy Training!!!

Exercises

Set 1: 1 round
March in Place
March in Place
30 secondi
Clockwise Neck Rolls
Clockwise Neck Rolls
30 secondi
March in Place
March in Place
30 secondi
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 secondi
March in Place
March in Place
30 secondi
Big Forward Arm Circles
Big Forward Arm Circles
30 secondi
March in Place
March in Place
30 secondi
Big Forward Arm Circles
Big Forward Arm Circles
30 secondi
March in Place
March in Place
30 secondi
Arm Pumps
Arm Pumps
30 secondi
March in Place
March in Place
30 secondi
Body Circles
Body Circles
30 secondi
March in Place
March in Place
30 secondi
Torso Twists
Torso Twists
30 secondi
March in Place
March in Place
30 secondi
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 secondi
March in Place
March in Place
30 secondi
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 secondi
March in Place
March in Place
30 secondi
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 secondi
March in Place
March in Place
30 secondi
Quad Stretches
Quad Stretches
30 secondi
March in Place
March in Place
30 secondi
Rotating Toe Touches
Rotating Toe Touches
30 secondi
Transition
Transition
2 minuti

Set 2: 1 round
Power Walk
Power Walk
4 minuti
Jumping Jacks
Jumping Jacks
30 secondi
Power Walk
Power Walk
4 minuti
Push-Ups
Push-Ups
30 secondi
Power Walk
Power Walk
4 minuti
Sit-Ups
Sit-Ups
30 secondi
Power Walk
Power Walk
4 minuti
Squats with Band
Squats with Band
30 secondi
Power Walk
Power Walk
4 minuti
Burpees
Burpees
30 secondi
Power Walk
Power Walk
4 minuti
Band Shoulder Press
Band Shoulder Press
30 secondi
Power Walk
Power Walk
4 minuti
Crunches
Crunches
30 secondi
Power Walk
Power Walk
4 minuti
Walking Lunges
Walking Lunges
30 secondi
Transition
Transition
3 minuti
Power Walk
Power Walk
4 minuti
Squat Thrusts
Squat Thrusts
30 secondi
Power Walk
Power Walk
4 minuti
Small Forward Arm Circles
Small Forward Arm Circles
15 secondi
Small Reverse Arm Circles
Small Reverse Arm Circles
15 secondi
Power Walk
Power Walk
4 minuti
Flutter Kicks
Flutter Kicks
30 secondi
Power Walk
Power Walk
4 minuti
Bottom to Bottom Squats
Bottom to Bottom Squats
30 secondi
Power Walk
Power Walk
4 minuti
Cross Knees to Elbows
Cross Knees to Elbows
30 secondi
Power Walk
Power Walk
4 minuti
Push-ups with Lateral Raise
30 secondi
Power Walk
Power Walk
4 minuti
Russian Twists
Russian Twists
30 secondi
Power Walk
Power Walk
4 minuti
Reverse Lunges
Reverse Lunges
30 secondi
Power Walk
Power Walk
4 minuti
Transition
Transition
2 minuti

Set 3: 1 round
Cool-Down Walk
Cool-Down Walk
10 minuti

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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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