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Allenamento Intenso

W4 135

Intenso   48 minuti

Aree target: Full Body

Attrezzatura: Barbell, Kettlebells, Dumbbells

Asim Shaikh
 		    Aggiunto da Asim Shaikh
W4 135
Tag
Allenamenti per Palestra Completa Allenamenti per il Corpo Intero Allenamenti con il Bilanciere Allenamenti con le Kettlebell Allenamenti con i Manubri

Exercises

Set 1: 1 round
Side to Side Hops
Side to Side Hops
50 secondi
Jumping Jacks
Jumping Jacks
10 secondi
Side to Side Hops
Side to Side Hops
40 secondi
Jumping Jacks
Jumping Jacks
20 secondi
Side to Side Hops
Side to Side Hops
30 secondi
Jumping Jacks
Jumping Jacks
30 secondi
Side to Side Hops
Side to Side Hops
20 secondi
Jumping Jacks
Jumping Jacks
40 secondi
Side to Side Hops
Side to Side Hops
10 secondi
Jumping Jacks
Jumping Jacks
50 secondi
Rest
Rest
5 minuti

Set 2: 1 round
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
30 secondi

Set 3: 1 round
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
30 secondi

Set 4: 1 round
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
30 secondi

Set 5: 1 round
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
30 secondi

Set 6: 1 round
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
30 secondi

Set 7: 1 round
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Snatch
Snatch
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Spiderman Push-Ups
Spiderman Push-Ups
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Supinated Grip Kettlebell Bent Over Rows
Supinated Grip Kettlebell Bent Over Rows
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Squats with Raised Arms
Squats with Raised Arms
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
10 secondi
Burpees
Burpees
20 secondi
Rest
Rest
30 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