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Description

allenamento intenso a circuito per lavorare gambe e glutei, dove si alternano esercizi di forza che verranno eseguiti lentamente con un carico medio ad esercizi di resistenza eseguiti più velocemente. Durata 30/35 minuti ( dipende dall'intensità). attrezzatura richiesta: Bilanciere, 2 kettlebell, step o box, 2 dischi di ghisa. Per questo allenamento ho utilizzato un bilanciere da 40 kg totali per il deadlift,1 kettlebell da 16 kg per lo swing ed una da 12 kg per lo step up,un disco di ghisa da 10 kg per l'hip thrust one leg ed uno da 15 kg per l'hip thrust. Si comincia eseguendo tutti gli esercizi a circuito senza rest, terminato l'ultimo si recupera 30 secondi e si ripetono 4 round totali. Buon allenamento e fatemi sapere


Exercises

Set 1: 1 round
Barbell Deadlift
Barbell Deadlift
15 reps
Squat Jumps
Effort: Maximum
Squat Jumps
20 reps
Step Ups
Step Ups
15 reps
Step Ups
Step Ups
15 reps
Kettlebell Swings
Weights: Maximum
Kettlebell Swings
20 reps
Effort: Vigorous
hip thrust one leg
15 reps
Effort: Vigorous
hip thrust one leg
15 reps
hip thrust
15 reps
rest
30 seconds

Set 2: 1 round
Barbell Deadlift
Barbell Deadlift
15 reps
Squat Jumps
Effort: Maximum
Squat Jumps
20 reps
Step Ups
Step Ups
15 reps
Step Ups
Step Ups
15 reps
Kettlebell Swings
Weights: Maximum
Kettlebell Swings
20 reps
Effort: Vigorous
hip thrust one leg
15 reps
Effort: Vigorous
hip thrust one leg
15 reps
hip thrust
15 reps

Set 3: 1 round
Barbell Deadlift
Barbell Deadlift
15 reps
Squat Jumps
Effort: Maximum
Squat Jumps
20 reps
Step Ups
Step Ups
15 reps
Step Ups
Step Ups
15 reps
Kettlebell Swings
Weights: Maximum
Kettlebell Swings
20 reps
Effort: Vigorous
hip thrust one leg
15 reps
Effort: Vigorous
hip thrust one leg
15 reps
hip thrust
15 reps

Set 4: 1 round
Barbell Deadlift
Barbell Deadlift
15 reps
Squat Jumps
Effort: Maximum
Squat Jumps
20 reps
Step Ups
Step Ups
15 reps
Step Ups
Step Ups
15 reps
Kettlebell Swings
Weights: Maximum
Kettlebell Swings
20 reps
Effort: Vigorous
hip thrust one leg
15 reps
Effort: Vigorous
hip thrust one leg
15 reps
hip thrust
15 reps

Workout Discussion

16 Apr
will try it

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