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Allenamento Intenso

W4 246

Intenso   1 h 4 m

Aree target: Full Body

Attrezzatura: Dumbbells, Box or Step

Asim Shaikh
 		    Aggiunto da Asim Shaikh
W4 246
Tag
Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con i Manubri Allenamenti con Box o Step

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
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
1 minuto

Set 3: 1 round
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
1 minuto

Set 4: 1 round
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
1 minuto

Set 5: 1 round
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
1 minuto

Set 6: 1 round
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
1 minuto

Set 7: 1 round
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Lunge Jump
Lunge Jump
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Jack Jump Tucks
Jack Jump Tucks
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
10 secondi
Power Step Ups
Power Step Ups
20 secondi
Rest
Rest
1 minuto

Set 8: 1 round
Knees to Elbows
Knees to Elbows
20 ripetizioni
Knees to Elbows
Knees to Elbows
20 ripetizioni
Plank Bird Dog
Plank Bird Dog
20 ripetizioni
Plank Bird Dog
Plank Bird Dog
20 ripetizioni
Alternating Side Planks
Alternating Side Planks
20 ripetizioni
Alternating Side Planks
Alternating Side Planks
20 ripetizioni

Set 9: 1 round
Knees to Elbows
Knees to Elbows
20 ripetizioni
Knees to Elbows
Knees to Elbows
20 ripetizioni
Plank Bird Dog
Plank Bird Dog
20 ripetizioni
Plank Bird Dog
Plank Bird Dog
20 ripetizioni
Alternating Side Planks
Alternating Side Planks
20 ripetizioni
Alternating Side Planks
Alternating Side Planks
20 ripetizioni

Set 10: 1 round
Knees to Elbows
Knees to Elbows
20 ripetizioni
Knees to Elbows
Knees to Elbows
20 ripetizioni
Plank Bird Dog
Plank Bird Dog
20 ripetizioni
Plank Bird Dog
Plank Bird Dog
20 ripetizioni
Alternating Side Planks
Alternating Side Planks
20 ripetizioni
Alternating Side Planks
Alternating Side Planks
20 ripetizioni

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Fai questo allenamento in Workout Trainer
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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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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