Allenamento Moderato

Body Pump Plates

Moderato Duration 50 minuti

Aree target: Core, Shoulders

Attrezzatura: Dumbbells, Stability Ball

Tag

Allenamenti per Palestra Domestica Allenamenti per Addominali e Core Allenamenti con i Manubri Allenamenti con la Palla da Ginnastica

Descrizione

Using barbell plates as tool for exercises

Exercises

Set 1: 1 round

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

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

30 secondi

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

30 secondi

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

1 minuto

Cross Leg Obliques

Cross Leg Obliques

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

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

30 secondi

1 minuto

Set 2: 1 round

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

1 minuto

Cross Leg Obliques

Cross Leg Obliques

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

Tricep Push-Ups

Tricep Push-Ups

30 secondi

2 minuti

Set 3: 1 round

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

1 minuto

Cross Leg Obliques

Cross Leg Obliques

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

Then twist to form the opposite side plank. Maintain strong arms throughout.

Alternating Side Planks

30 secondi

2 minuti

Set 4: 1 round

Dumbbell Deadlift

1 minuto

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

1 minuto

Lie on your back with your knees bent and your hands behind neck. Inhale.

1 minuto

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 minuto

Pullovers on Ball

Pullovers on Ball

1 minuto

Around the World Hand Touches

Around the World Hand Touches

1 minuto

1 minuto

Set 5: 1 round

Dumbbell Deadlift

1 minuto

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

1 minuto

Lie on your back with your knees bent and your hands behind neck. Inhale.

1 minuto

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 minuto

Pullovers on Ball

Pullovers on Ball

1 minuto

Around the World Hand Touches

Around the World Hand Touches

1 minuto

1 minuto

Set 6: 1 round

Dumbbell Deadlift

1 minuto

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

1 minuto

Lie on your back with your knees bent and your hands behind neck. Inhale.

1 minuto

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 minuto

Pullovers on Ball

Pullovers on Ball

1 minuto

Around the World Hand Touches

Around the World Hand Touches

1 minuto

1 minuto

Lengthening Stretches

45 secondi

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Quickdraw Adjustable Dumbbells

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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