GLUTEI DI FERRO - 40 MINUTI| Cotto al Dente

Allenamento: Glutei di ferro
Focus: gambe e glutei
Durata: 42 minuti
Livello: intermedio/avanzato
Attrezzi: Pesi e tappetino

SPACCA ADDOME
30 sec CRUNCH
30 sec CRUNCH 90
30 sec CRUNCH A LIBRO ALTERNATO
30 sec BICYCLE CRUNCH LEG RAISE
30 sec SIDE CRUNCH DX
30 sec SIDE CRUNCH SN
30 sec REST
30 sec RUSSIAN TWIST
30 sec HEEL TAP
30 sec SIT UP AND PUNCH
30 sec APRO CHIUDO
30 sec APRO GAMBE+CRUNCH
30 sec TAMBURELLO
30 sec REST
30 sec TAMBURELLO ARM CIRCLE
30 sec SCISSOR ORIZZONTALE
30 sec CRUNCH RONALDO
30 sec TAMBURELLO
30 sec SPIDERMAN
30 sec M. CLIMBERS
30 sec REST
IRON BOOTY
30 sec SQUAT CON PESO
20 sec JUMP SQUAT
20 sec REST
30 sec PULSE SQUAT HOLD CON PESO
20 sec JUMP SQUAT
20 sec REST
30 sec SUMO SQUAT CON PESO
20 sec SUMO JUMP
20 sec REST
30 sec PULSE SUMO SQUAT CON PESO
20 sec SUMO JUMP
20 sec REST
30 sec AFFONDO CROSS DX CON PESO
20 sec RUNNER JUMP
20 sec REST
30 sec AFFONDO CROSS SN CON PESO
20 sec RUNNER JUMP
20 sec REST
30 sec SIDE TO SIDE WALL SIT CON PESO
20 sec EXPLOSIVE SQUAT
20 sec REST
30 sec GLUTE BRIDGE CON PESO
20 sec GLUTE BRIDGE PULSE CON PESO
20 sec REST
30 sec GLUTE BRIDGE DX PESO
20 sec GLUTE BRIDGE PULSE MONO DX
20 sec REST
30 sec GLUTE BRIDGE SN PESO
20 sec GLUTE BRIDGE PULSE MONO SN
20 sec REST
30 sec DEADLIFT SINGOLO DX CON PESO
20 sec AEROPLANO JUMP DX
20 sec REST
30 sec DEADLIFT SINGOLO DX CON PESO
20 sec AEROPLANO JUMP SN
20 sec REST
30 sec KNEE TO SQUAT CON PESO
20 sec KNEE TO SQUAT TO JUMP
20 sec REST
30 sec GRANCHIO CON PESO
20 sec JUMP
20 sec REST
30 sec DEADLIFT CON PESO
20 sec SKATER JUMP
20 sec REST
30 sec SQUAT DX/SN
20 sec SKATER JUMP
20 sec REST
30 sec AFFONDO LAT DX CON PESO
20 sec SUMO JUMP
20 sec REST
30 sec AFFONDO LAT SN CON PESO
20 sec EXPLOSIVE SQUAT
20 sec REST
BURNING BOOTY
50 sec SOLLEVAMENTO GAMBA AVANTI DX
10 sec REST
50 sec SOLLEVAMENTO GAMBA AVANTI SN
10 sec REST
50 sec DONKEY KICK DX
10 sec REST
50 sec DONKEY KICK SN
10 sec REST
50 sec SOLLEVAMENTO GAMBA DX
10 sec REST
50 sec SOLLEVAMENTO GAMBA SN
10 sec REST
50 sec SOLLEVAMENTO GAMBA 90 DX
10 sec REST
50 sec SOLLEVAMENTO GAMBA 90 SN
10 sec REST

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