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Allenamento Moderato

Yogalates

Moderato   33 minuti

Aree target: Lower Body

Attrezzatura: Exercise Mat, Dumbbells, Bench

Yoshimi Guillemot
 		    Aggiunto da Yoshimi Guillemot
Yogalates
Tag
Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri Allenamenti con Panca

Exercises

Set 1: 1 round
Lying Hamstring Stretches
Lying Hamstring Stretches
30 secondi
Wide Leg Stretches
Wide Leg Stretches
40 secondi
Transition
Transition
10 secondi
Downward Facing Dog
Downward Facing Dog
10 secondi
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 secondi

Set 2: 1 round
Twisting High Lunges
Twisting High Lunges
1 minuto
Chaturanga
Chaturanga
10 secondi
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 secondi
Left Side Plank Dips
Left Side Plank Dips
30 secondi
Transition
Transition
10 secondi
Right Side Plank Dips
Right Side Plank Dips
30 secondi
Transition
Transition
10 secondi
Modified Boat Pose
Modified Boat Pose
30 secondi
Pilates Scissors
Pilates Scissors
30 secondi
Lying Right Leg Circles
Lying Right Leg Circles
30 secondi
Lying Left Leg Circles
Lying Left Leg Circles
30 secondi
Lying Leg Figure Eights
Lying Leg Figure Eights
30 secondi
Pilates Around the World
Pilates Around the World
1 minuto
Transition
Transition
20 secondi

Set 3: 1 round
Bird Dog
Bird Dog
50 secondi
Transition
Transition
5 secondi
Kneeling Push-Ups
Kneeling Push-Ups
45 secondi
Transition
Transition
10 secondi
Bird Dog
Bird Dog
50 secondi
Transition
Transition
5 secondi
Kneeling Push-Ups
Kneeling Push-Ups
45 secondi
Rest
Rest
15 secondi

Set 4: 1 round
Modified Boat Pose
Modified Boat Pose
30 secondi
Pilates Scissors
Pilates Scissors
30 secondi
Left Bridge Glute Circles
Left Bridge Glute Circles
30 secondi
Lying Leg Figure Eights
Lying Leg Figure Eights
30 secondi
Right Bridge Glute Circles
Right Bridge Glute Circles
30 secondi
Pilates Around the World
Pilates Around the World
1 minuto
Transition
Transition
10 secondi

Set 5: 1 round
Bear Crawls
Bear Crawls
30 secondi
Glute Kickbacks
Glute Kickbacks
30 secondi
Kneeling Left Arm Rows
Kneeling Left Arm Rows
40 secondi
Kneeling Right Arm Rows
Kneeling Right Arm Rows
40 secondi
Glute Kickbacks
Glute Kickbacks
30 secondi
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
30 secondi
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
30 secondi

Set 6: 1 round
Vinyasa
Vinyasa
30 secondi
Elbows to Hands Plank
Elbows to Hands Plank
30 secondi
Transition
Transition
10 secondi
Downward Facing Dog
Downward Facing Dog
10 secondi
Right Knee to Chest
Right Knee to Chest
30 secondi
Left Knee to Chest
Left Knee to Chest
30 secondi
Vinyasa
Vinyasa
30 secondi
Glute Kickbacks
Glute Kickbacks
30 secondi
Glute Kickbacks
Glute Kickbacks
30 secondi

Set 7: 1 round
Right Knee to Chest
Right Knee to Chest
30 secondi
Left Knee to Chest
Left Knee to Chest
30 secondi
Transition
Transition
10 secondi
Crescent Lunges
Crescent Lunges
30 secondi
Squats with Raised Arms
Squats with Raised Arms
30 secondi
Downward Facing Dog
Downward Facing Dog
10 secondi
Vinyasa
Vinyasa
30 secondi
Fold Forward
Fold Forward
10 secondi

Set 8: 1 round
Right Tree
Right Tree
30 secondi
Left Tree
Left Tree
30 secondi
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
30 secondi
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
30 secondi
Fold Forward
Fold Forward
10 secondi
Downward Facing Dog
Downward Facing Dog
10 secondi
Chaturanga
Chaturanga
10 secondi

Set 9: 1 round
Cobra
Cobra
10 secondi
Half Frog Pose
Half Frog Pose
30 secondi
Left Lizard
Left Lizard
20 secondi
Right Lizard
Right Lizard
20 secondi
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 secondi
Transition
Transition
10 secondi
Center Leg Stretch
Center Leg Stretch
40 secondi
Head to Knee
Head to Knee
1 minuto
Reclining Hero
Reclining Hero
40 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