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Allenamento per Principianti

Morning Essentials

Principiante   40 minuti

Aree target: Lower Body

Attrezzatura: Dumbbells, Bench, Kettlebells, Chair, Exercise Mat

Yunie Valentine
 		    Aggiunto da Yunie Valentine
Morning Essentials
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri Allenamenti con Panca Allenamenti con le Kettlebell Allenamenti con Sedia

Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
20 secondi
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 secondi
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 secondi
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 secondi
Forward Shoulder Rolls
Forward Shoulder Rolls
15 secondi
Backward Shoulder Rolls
Backward Shoulder Rolls
15 secondi
Small Forward Arm Circles
Small Forward Arm Circles
15 secondi
Small Reverse Arm Circles
Small Reverse Arm Circles
15 secondi
Elbow To Knee Twists
Elbow To Knee Twists
30 secondi
Knees to Elbows
Knees to Elbows
30 secondi
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 secondi
Gate Openers
Gate Openers
30 secondi
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
45 secondi
Rest
Rest
15 secondi

Set 2: 1 round
Bent Over Row
Bent Over Row
30 secondi
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minuto
Rest
Rest
10 secondi
Tricep Extensions
Tricep Extensions
40 secondi
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
30 secondi
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
30 secondi
Rest
Rest
10 secondi
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minuto
Kettlebell Upright Rows
Kettlebell Upright Rows
30 secondi
Rest
Rest
10 secondi
Seated Dumbbell Press
Seated Dumbbell Press
30 secondi
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 secondi
Transition
Transition
10 secondi
Kneeling Push-Ups
Kneeling Push-Ups
30 secondi
Plank with Arm Lifts
Plank with Arm Lifts
30 secondi
Rest
Rest
10 secondi
Dumbbell Chest Press
Dumbbell Chest Press
30 secondi
Bench Dumbbell Fly
Bench Dumbbell Fly
30 secondi
Transition
Transition
15 secondi

Set 3: 1 round
Crunches
Crunches
30 secondi
Bicycle Crunches
Bicycle Crunches
30 secondi
Rest
Rest
10 secondi
Split Abs
Split Abs
1 minuto
Sit-Ups
Sit-Ups
30 secondi
Rest
Rest
10 secondi
90-90 Crunches
90-90 Crunches
30 secondi
Leg Lifts
Leg Lifts
30 secondi
Rest
Rest
10 secondi
Russian Twists
Russian Twists
30 secondi
Vertical Leg Crunches
Vertical Leg Crunches
30 secondi
Rest
Rest
10 secondi
Alternating Side Planks
Alternating Side Planks
40 secondi
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
40 secondi
Rest
Rest
10 secondi
Right Oblique V-Ups
Right Oblique V-Ups
30 secondi
Left Oblique V-Ups
Left Oblique V-Ups
30 secondi
Rest
Rest
10 secondi
Kneeling Elbow Plank
Kneeling Elbow Plank
30 secondi
Round kneeling Push-ups
30 secondi
Rest
Rest
10 secondi
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minuto
Glute Combo Kickback
Glute Combo Kickback
1 minuto
Rest
Rest
15 secondi

Set 4: 1 round
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
30 secondi
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
30 secondi
Rest
Rest
10 secondi
Dragon Squats
Dragon Squats
30 secondi
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 secondi
Transition
Transition
15 secondi
Left Lying Clams
Left Lying Clams
40 secondi
Lying Right Leg Lifts
Lying Right Leg Lifts
40 secondi
Lying Right Inner Thigh Leg Lift
40 secondi
Rest
Rest
10 secondi
Right Lying Clams
Right Lying Clams
40 secondi
Lying Left Leg Lifts
Lying Left Leg Lifts
40 secondi
Lying Left Inner Thigh Leg Lift
40 secondi
Rest
Rest
15 secondi

Set 5: 1 round
Up and Down Neck Tilts
Up and Down Neck Tilts
20 secondi
Lateral Neck Stretches
Lateral Neck Stretches
20 secondi
Shoulder Stretches
Shoulder Stretches
30 secondi
Supermans
Supermans
40 secondi
Extended Child's Pose
Extended Child's Pose
30 secondi
Downward Facing Dog
Downward Facing Dog
20 secondi
Cat Cow
Cat Cow
20 secondi
Spine Twisting Pose
Spine Twisting Pose
30 secondi
Butterfly
Butterfly
20 secondi
Stretch After Thigh Work
Stretch After Thigh Work
1 minuto
Right Half Pigeon
Right Half Pigeon
30 secondi
Left Half Pigeon
Left Half Pigeon
30 secondi
Rolling Back Stretch
Rolling Back Stretch
30 secondi
Plow Pose
Plow Pose
30 secondi
Pretzel Stretches
Pretzel Stretches
1 minuto
Supine Butterfly
Supine Butterfly
20 secondi

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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