allenamento

Circuit Training 22.07.2021

giovedì 22 Luglio 2021 - Blog

WARM UP
3 giri:

  • 15 Mountain Climbers
  • 15 Russian Twists
  • 15 Air Squats

STRENGHT

  • Back Squats 4×8 SUPERSET DB Bench Press 4×8 rec. 1’30”
  • Alt. DB Push Press 4×8 SUPERSET Bulgarian Split Squats 4×8 rec. 1’15”

CORE WORK

3 giri di:

  • 1′ Penguins
  • 1′ Reverse Crunches
  • 1′ Plank Hold 

 

IMG 20210722 195621 349

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Circuit Training 01.07.2021

giovedì 1 Luglio 2021 - Blog

WARM UP
3 giri:

  • 15 Mountain Climbers
  • 15 Russian Twists
  • 15 Air Squats

 

STRENGHT

  • Back Squats 5×8 rec. 1’30”
  • Walking Lunges 5×8 rec. 1’15”
  • Leg Extension  4×8 rec. 1′
  • Leg Curl 4×8 rec. 1′
  • Calf Raises 4×10 rec. 1′

 

CORE WORK

TABATA (20″ lavoro – 10″ pausa x 8 giri)

  • Crunches
  • Reverse Crunches

 

altrotraining 20210701 0001

Circuit Training 29.06.2021

martedì 29 Giugno 2021 - Blog

WARM UP
4 giri di:

  • 5 Burpees
  • 10 Push-Ups
  • 15 Air Squats

 

STRENGHT

  • Bench Press 5×8 rec. 1’30”
  • Dumbbell Inclined Bench Flies 5×8 rec. 1’15”
  • Dumbbell Bench Press  4×8 rec. 1′
  • Dumbbell Hammer Curl 4×8 rec. 1′
  • Barbell Curls 4×10 rec. 1′

 

CORE WORK

5 giri di:

  • 1′ Crunches
  • 1′ Reverse Crunches
  • 1′ Plank Hold 

altrotraining 20210629 0001

Circuit Training 22.06.2021

martedì 22 Giugno 2021 - Blog

STRENGHT

  • Bench Press 5×8 rec. 1’30”
  • Inclined Bench Press 5×8 rec. 1’15”
  • Dumbbell Inclined Bench Flies  4×8 rec. 1′
  • Barbell Curl 4×8 rec. 1′
  • Inclined Bench Curls 4×10 rec. 1′

 

CORE WORK

5 giri di:

  • 10 Toes To Bars
  • 1′ Crunches
  • 1′ Reverse Crunches

 

IMG 20210622 174042 294

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