Allenamento Moderato

Body Works

Moderato Duration 47 minuti

Aree target: Lower Body

Attrezzatura: No Equipment

Aggiunto da James Cummings

Tag

Allenamenti con Peso Corporeo Allenamenti per la Parte Inferiore del Corpo Allenamenti senza Attrezzi

Exercises

Set 1: 1 round

1 minuto

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

1 minuto

Over Over Unders

Over Over Unders

1 minuto

1 minuto

15 secondi

Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.

45 secondi

15 secondi

Rotating Lunges

Rotating Lunges

1 minuto

Basketball Shots

Basketball Shots

1 minuto

1 minuto

15 secondi

Plank with Toe Taps

Plank with Toe Taps

45 secondi

15 secondi

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuto

Knees to Elbows

Knees to Elbows

1 minuto

15 secondi

1 minuto

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuto

2 minuti

Set 2: 1 round

1 minuto

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

1 minuto

Over Over Unders

Over Over Unders

1 minuto

1 minuto

15 secondi

Tricep Push-Ups

Tricep Push-Ups

45 secondi

15 secondi

1 minuto

Basketball Shots

Basketball Shots

1 minuto

1 minuto

15 secondi

45 secondi

15 secondi

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuto

Knees to Elbows

Knees to Elbows

1 minuto

15 secondi

1 minuto

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuto

2 minuti

Set 3: 1 round

45 secondi

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

1 minuto

Over Over Unders

Over Over Unders

1 minuto

1 minuto

15 secondi

Plank with Toe Taps

Plank with Toe Taps

45 secondi

15 secondi

Rotating Lunges

Rotating Lunges

1 minuto

Basketball Shots

Basketball Shots

1 minuto

1 minuto

15 secondi

45 secondi

15 secondi

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuto

Knees to Elbows

Knees to Elbows

1 minuto

15 secondi

1 minuto

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuto

2 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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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