Allenamento per Principianti

New Me

Principiante Duration 1 ora

Aree target: Lower Body

Attrezzatura: Dumbbells, Box or Step, Exercise Mat

Tag

Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri Allenamenti con Box o Step

Descrizione

Go at your own pace! You can do it!

Exercises

Set 1: 1 round

1 minuto

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Alternating Bicep Curls

1 minuto

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuto

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Overhead Presses

Overhead Presses

1 minuto

Tricep Kickbacks

Tricep Kickbacks

1 minuto

Tricep Extensions

Tricep Extensions

1 minuto

1 minuto

Set 2: 1 round

1 minuto

1 minuto

1 minuto

Cross Knees to Elbows

Cross Knees to Elbows

1 minuto

Elbow To Knee Twists

Elbow To Knee Twists

1 minuto

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

1 minuto

Side Cross Kicks

Side Cross Kicks

1 minuto

1 minuto

1 minuto

Set 3: 1 round

1 minuto

1 minuto

Step Ups with Knee Lifts

Step Ups with Knee Lifts

1 minuto

Right Leg Front Step Up

Right Leg Front Step Up

1 minuto

Left Leg Front Step Up

Left Leg Front Step Up

1 minuto

Quick Toe Taps on Step

Quick Toe Taps on Step

1 minuto

Lateral Step Ups

Lateral Step Ups

1 minuto

Lateral Step Ups with Right Leg Raise

Lateral Step Ups with Right Leg Raise

1 minuto

Lateral Step Ups with Left Leg Raise

Lateral Step Ups with Left Leg Raise

1 minuto

1 minuto

Set 4: 1 round

1 minuto

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

1 minuto

1 minuto

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

1 minuto

1 minuto

1 minuto

Set 5: 1 round

1 minuto

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuto

1 minuto

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuto

Glute Kickbacks

Glute Kickbacks

1 minuto

Leg Lifts on Knees

Leg Lifts on Knees

1 minuto

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.

1 minuto

Stretch your arms overhead with palms on the ground.

1 minuto

1 minuto

Set 6: 1 round

1 minuto

Alternating Side Crunches

Alternating Side Crunches

1 minuto

1 minuto

Bent Knee Twists

Bent Knee Twists

1 minuto

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minuto

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

1 minuto

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minuto

1 minuto

1 minuto

Set 7: 1 round

1 minuto

1 minuto

Right Lying Clams

Right Lying Clams

1 minuto

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minuto

1 minuto

Left Lying Clams

Left Lying Clams

1 minuto

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minuto

1 minuto

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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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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.

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JadeYoga Voyager Yoga Mat

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Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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