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Allenamento Moderato

Lower Body

Moderato   40 minuti

Aree target: Lower Body

Attrezzatura: Stability Ball, Chair, BOSU, Wall, Resistance Band, Box or Step

Etienne Titzl
 		    Aggiunto da Etienne Titzl
Lower Body
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Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con la Palla da Ginnastica Allenamenti con Sedia Allenamenti con la Bosu Ball Allenamenti con la Parete Allenamenti con le Bande Elastiche Allenamenti con Box o Step

Exercises

Set 1: 1 round
Plank
Plank
30 secondi
Right Side Plank
Right Side Plank
30 secondi
Left Half Side Plank
Left Half Side Plank
30 secondi
Lying Right Leg Circles
Lying Right Leg Circles
30 secondi
Lying Right Leg Circles
Lying Right Leg Circles
30 secondi
Floor Bridge
Floor Bridge
30 secondi
Lying Left Leg Circles
Lying Left Leg Circles
30 secondi
Lying Left Leg Circles
Lying Left Leg Circles
30 secondi
Reverse Crunch on Exercise Ball
Reverse Crunch on Exercise Ball
30 secondi
Lunges
Lunges
30 secondi
Tippy Toes
Tippy Toes
30 secondi
Prisoner Squats
Prisoner Squats
30 secondi
BOSU Right Leg Floor Bridges
BOSU Right Leg Floor Bridges
30 secondi
BOSU Left Leg Floor Bridges
BOSU Left Leg Floor Bridges
30 secondi
Reverse Elbow Plank
Reverse Elbow Plank
30 secondi
Advanced Criss Crosses
Advanced Criss Crosses
30 secondi
BOSU Right Leg Floor Bridges
BOSU Right Leg Floor Bridges
30 secondi
BOSU Left Leg Floor Bridges
BOSU Left Leg Floor Bridges
30 secondi
Mountain Climbers
Mountain Climbers
45 secondi
Wall Sit
Wall Sit
45 secondi
Dynamic Lunges
Dynamic Lunges
30 secondi
Dynamic Lunges
Dynamic Lunges
30 secondi
Left Leg Hip Lift with Band
Left Leg Hip Lift with Band
30 secondi
Right Leg Hip Lift with Band
Right Leg Hip Lift with Band
30 secondi
Side Lunges
Side Lunges
30 secondi
Tippy Toes
Tippy Toes
45 secondi
Left Bridge Glute Circles
Left Bridge Glute Circles
30 secondi
Right Bridge Glute Circles
Right Bridge Glute Circles
30 secondi
Bridge on Ball
Bridge on Ball
30 secondi
Step-Ups
Step-Ups
30 secondi
Donkey Whips
Donkey Whips
30 secondi
Step-Ups
Step-Ups
30 secondi
Donkey Whips
Donkey Whips
30 secondi
Explosive Mountain Climbers
Explosive Mountain Climbers
45 secondi
Wall Sit
Wall Sit
45 secondi
Side Lunges
Side Lunges
30 secondi
Squats
Squats
30 secondi
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 secondi
Bird Dog
Bird Dog
30 secondi
Tippy Toes
Tippy Toes
45 secondi
Mountain Climbers
Mountain Climbers
45 secondi
Wall Sits with Knee Raises
Wall Sits with Knee Raises
1 minuto
Squats
Squats
30 secondi
Rotating Elbow Plank
Rotating Elbow Plank
1 minuto
Jumping Jacks
Jumping Jacks
30 secondi
Prisoner Squats
Prisoner Squats
30 secondi
Mountain Climbers
Mountain Climbers
30 secondi
Step-Ups
Step-Ups
30 secondi
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 secondi
Step-Ups
Step-Ups
30 secondi
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 secondi
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 secondi
Left Leg Hip Lift with Band
Left Leg Hip Lift with Band
30 secondi
Right Leg Hip Lift with Band
Right Leg Hip Lift with Band
30 secondi
Wall Sits with Knee Raises
Wall Sits with Knee Raises
45 secondi
Reverse Elbow Plank
Reverse Elbow Plank
45 secondi
Pistols
Pistols
20 secondi
Pistols
Pistols
20 secondi
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
45 secondi

Set 2: 1 round
Burpees
Burpees
30 secondi
Plank
Plank
30 secondi
Dynamic Lunges
Dynamic Lunges
30 secondi
Left Side Plank
Left Side Plank
30 secondi
Jumping Jacks
Jumping Jacks
30 secondi
Right Side Plank
Right Side Plank
30 secondi
Bicycle Crunches
Bicycle Crunches
30 secondi
Wall Sit
Wall Sit
30 secondi
Mountain Climbers
Mountain Climbers
30 secondi
Reverse Elbow Plank
Reverse Elbow Plank
30 secondi
Step-Ups
Step-Ups
30 secondi
Alternating Side Planks
Alternating Side Planks
30 secondi
Step-Ups
Step-Ups
30 secondi
Floor Bridge
Floor Bridge
30 secondi

Allenamenti correlati

lower body
lower body
24 min 20 sec, Principiante
Rehab
Rehab
20 min 50 sec, Moderato
quick lower body
quick lower body
16 min 15 sec, Principiante
Legs
Legs
13 min 40 sec, Moderato
Manss
Manss
24 minuti, Moderato
Workout 2
Workout 2
12 min 40 sec, Principiante
Rep Fitness Resistance Bands
Scelta Top per questo Allenamento

Rep Fitness Resistance Bands

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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