Gambe e glutei forti e tonici! Con un allenamento di circa 40-45 minuti. Iniziamo come sempre con l'addome!

#gambeglutei #gutei #workout #alleniamoci #booty

SPACCA ADDOME
30 sec SIDE PLANK DX
30 sec TWIST PLANK
30 sec SIDE PLANK SN
30 sec PLANK DINAMICO
30 sec TOE TOUCH
30 sec PLANK
30 sec REST
30 sec CROSS CRUNCH
30 sec DOUBLE CRUNCH
30 sec CRUNCH DX E SN
30 sec BICYCLE PULSE DX
30 sec HEEL TAP
30 sec BICYCLE PULSE SN
30 sec REST
30 sec SCISSOR ORIZZONTALE DINAMICO
30 sec SCISSOR PRENDO GAMBA
30 sec TAMBURELLO
30 sec PELVIC TILT
30 sec LYING LEG RAISE + SIT UP
30 sec TAMBURELLO
GAMBE E GLUTEI
20 sec SQUAT
10 sec REST
40 sec SQUAT + APERTURA DX
20 sec REST
40 sec SQUAT + APERTURA SN
20 sec REST
30 sec ABDUCTOR SQUAT
20 sec REST
20 sec SUMO SQUAT
10 sec REST
40 sec AFFONDO + GINOCCHIATA DX
20 sec REST
40 sec AFFONDO + GINOCCHIATA SN
20 sec REST
30 sec GRANCHIO
20 sec REST
20 sec SQUAT PULSE
10 sec REST
40 sec VONGOLA DX IN PIEDI + GAMBA DIETRO
20 sec REST
40 sec VONGOLA SN IN PIEDI + GAMBA DIETRO
20 sec REST
30 sec SUMO DX E SN
20 sec REST
20 sec ABDUCTOR PAPERINO
10 sec REST
40 sec STAND UP DX
20 sec REST
40 sec STAND UP SN
20 sec REST
30 sec KNEE TO SQUAT
20 sec REST
20 sec APERTURA GAMBE A V HOLD
10 sec REST
40 sec SQUAT + PASSO LAT
20 sec REST
40 sec SQUAT + SUMO SQUAT
20 sec REST
30 sec APERTURA GAMBE A V
20 sec REST
20 sec APERTURA GAMBE QUADRUPEDIA HOLD
10 sec REST
40 sec AFFONDO LAT DX
20 sec REST
40 sec AFFONDO LAT SN
20 sec REST
30 sec APERTURA GAMBE QUADRUPEDIA
20 sec REST
A TERRA
30 sec SOLLEVAMENTO GAMBA DX
30 sec SOLLEVAMENTO GAMBA DX HOLD
30 sec APERTURA GAMBA DX
30 sec REST
30 sec SOLLEVAMENTO GAMBA DX
30 sec SOLLEVAMENTO GAMBA DX HOLD
30 sec APERTURA GAMBA DX
30 sec REST
30 sec GLUTE BRIDGE APRO CHIUDO
30 sec GLUTE BRIDGE MONO DX
30 sec GLUTE BRIDGE MONO SN
30 sec REST
30 sec ALZATA POST PULSE QUADRUPEDIA DX
30 sec ALZATA POST QUADRUPEDIA DX
30 sec ALZATA POST HOLD DX
30 sec REST
30 sec ALZATA POST PULSE QUADRUPEDIA SN
30 sec ALZATA POST QUADRUPEDIA SN
30 sec ALZATA POST HOLD SN

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