Esercizi Per Dimagrire e Tonificare Gambe e Glutei: Allenamento Completo

Livello Intermedio Plus
Cardiovascolare, Alta intensità, Interval Training, Agilità, Alto Impatto
Total Body
27:00 Min
260 Kcal
Condividi questo workout
Descrizione Allenamento:

Tonificazione gambe e glutei con cardio in interval training.

Alterniamo un esercizio dinamico di tonificazione per la parte bassa ad un esercizio cardio e piccole fasi di recupero.

Questo protocollo di lavoro è ottimale se il tuo obiettivo è tonificare la parte inferiore del corpo e aumentare il consumo energetico settimanale grazie al cardio.
Le fasi di cardio, oltre ad aumentare il consumo calorico del workout, ci permetteranno di recuperare e non stressare eccessivamente la muscolatura.

Leggi La Descrizione Completa e La Tabella di Allenamento.

Questo workout è completo di riscaldamento e stretching finale.

 

Struttura allenamento

 

Riscaldamento:

 

20s        CORSA LENTA SUL POSTO          

20s        SALTELLATA LATERALE                                                          

20s        JUMP SU MEZZO SQUAT                                                                     

20s        SLANCIO ALTERNATO GAMBA DX SX                                                              

20s        CALCIATA SALTELLATA                                                          

20s        V STEP SALTATO                                                                     

30s        AFFONDO LATERALE SUL POSTO                                                                     

20s        MEZZO SQUAT                                                         

20s        MEZZO SQUAT VELOCE                                                        

 

Allenamento:

 

20s        AFFONDO INDIETRO ALT                                                                    

20s        PUGNO INCROCIATO                                                            

10s        RECUPERA                                                                 

20s        SQUAT + SALITA SULLE PUNTE                                                          

20s        JUMPING JACK + ALZATA FRONTALE                                                              

10s        RECUPERA                                                                 

20s        AFFONDO IND. ISOMETRIA        ALTERNATO                                                

20s        SKIP ALTO + TOCCO SOTTOCOSCIA                                                                

10s        RECUPERA                                                                 

20s        AFFONDO INDIETRO SALTO CON GINOCCHIO SU GAMBA SX                                  

20s        CALCIATA AI GLUTEI                                                              

10s        RECUPERA                                                                 

20s        AFFONDO INDIETRO SALTO CON GINOCCHIO SU GAMBA DX                                 

20s        V STEP SALTATO                                                                     

10s        RECUPERA                                                                 

20s        AFFONDO INCROCIATO DX SX                                                           

20s        JUMPING JACK BRACCIA ORIZZONTALI                                                          

10s        RECUPERA                                                                 

20s        4 SFORBICIATE - SQUAT                                                        

20s        SALTELLATA LATERALE                                                          

10s        RECUPERA                                                                 

20s        APRO CHIUDO + AFFONDO LATERALE DX                                                                    

20s        SKATER                                                        

10s        RECUPERA                                                                 

20s        APRO CHIUDO + AFFONDO LATERALE SX                                                                     

20s        JUMPING JACK                                                         

10s        RECUPERA                                                                 

20s        SQUAT + GOMITO GINOCCHIO INCROCIATO                                                              

20s        STEP TOUCH                                                             

10s        RECUPERA                                                                 

20s        SQUAT                                                         

20s        V STEP SALTATO                                                                     

10s        RECUPERA                                                                 

20s        AFFONDO INDIETRO ALT                                                                    

20s        SKIP SALTATO                                                           

10s        RECUPERA                                                                 

20s        4 SFORBICIATE - GINOCCHIO SX AL PETTO                                                                  

20s        V STEP                                                          

10s        RECUPERA                                                                 

20s        4 SFORBICIATE - GINOCCHIO DX AL PETTO                                                                 

20s        CALCIATA SALTELLATA                                                          

10s        STEP TOUCH                                                             

 

30s        AFFONDO INDIETRO SALTO CON GINOCCHIO SU GAMBA SX                                  

20s        V STEP                                                          

30s        AFFONDO INDIETRO SALTO CON GINOCCHIO SU GAMBA DX                                 

20s        CALCIATA AI GLUTEI                                                              

30s        AFFONDO INCROCIATO DX SX                                                           

20s        SKATER                                                        

30s        4 SFORBICIATE - SQUAT                                                        

20s        JUMPING JACK                                                         

30s        APRO CHIUDO + AFFONDO LATERALE DX                                                                    

20s        STEP TOUCH                                                             

30s        APRO CHIUDO + AFFONDO LATERALE SX                                                                     

20s        V STEP SALTATO                                                                     

30s        SQUAT + GOMITO GINOCCHIO INCROCIATO                                                              

20s        V STEP                                                          

30s        SQUAT                                                         

20s        SKIP SALTATO                                                           

30s        AFFONDO INDIETRO ALT                                                                    

20s        CALCIATA SALTELLATA                                                          

30s        4 SFORBICIATE - GINOCCHIO SX AL PETTO                                                                  

20s        SALTELLATA LATERALE                                                          

30s        4 SFORBICIATE - GINOCCHIO DX AL PETTO                                                                 

20s        V STEP SALTATO                                                                     

20s        RECUPERA                                                                 

                                         

Defa & Stretch:

 

20s        RESPIRAZIONE                                                          

20s        STRETCHING GAMBA DX                                                                     

20s        STRETCHING GAMBA SX                                                                     

20s        DIVARICATA FRONTALE                                                        

20s        DIVARICATA VERSO DX                                                         

20s        DIVARICATA VERSO SX                                                          

20s        ALLUNGAMENTO LATERALE SX                                                         

20s        ALLUNGAMENTO LATERALE DX               

Nascondi.

Allenamenti Total Body

Esercizi e Allenamenti Con Focus Total Body

Allenamenti Fixfit

Ultimi Workout di Katia e Thiago