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SUPERCARDIO – 40 MINUTI| Cotto al Dente

Super Cardio
Difficoltà: intermedia
Durata: 40 minuti
Attrezzi: tappetino
Allenamento: addome iniziale e due circuti total body cardio.

CARDIO ABS (9 Minuti)
20 sec M.CLIMBERS
20 sec CROSS CLIMBERS
20 sec TOE TOUCH
20 sec PLANK JACK
20 sec GINOCCHIO GOMITO
20 sec TWIST PLANK
20 sec REST
DA RIPETERE DUE VOLTE
20 sec CIRCLE CLIMBERS
20 sec SPIDER
20 sec PLANK JACK SALTELLO
20 sec PLANK DINAMICO
20 sec ½ BURPEES
20 sec PLANK JACK
20 sec REST
DA RIPETERE DUE VOLTE
SUPER CARDIO (24 MINUTI)
40 sec PONTE GLUTEI+SIT UP
20 sec REST
40 sec 2 JUMPING JACK+2 ½ BURPEES
20 sec REST
DA RIPETERE DUE VOLTE
40 sec SQUAT JUMP + AFFONDO POST
20 sec REST
40 sec RUNNER LUNGE + SQUAT IN/OUT
20 sec REST
DA RIPETERE DUE VOLTE
40 sec AFFONDO CROSS + AFFONDO LAT
20 sec REST
40 sec SKATER JUMP
20 sec REST
DA RIPETERE DUE VOLTE
40 sec COMMANDO + PUSH UP EXPLOSIVE
20 sec REST
40 sec LATERAL BURPEES
20 sec REST
DA RIPETERE DUE VOLTE
40 sec SFINGE + BLAST OFF
20 sec REST
40 sec SIDE M. CLIMBERS
20 sec REST
DA RIPETERE DUE VOLTE
40 sec GRANCHIO + SQUAT PULSE
20 sec REST
40 sec BLAST OFF + PLANK JACK
20 sec REST
DA RIPETERE DUE VOLTE

TABATA 20:10 (6 MINUTI)
20 sec BREAKDANCER
10 sec REST
20 sec DONKEY
10 sec REST
20 sec SKIP
10 sec REST
20 sec JUMPING JACK
10 sec REST
DA FARE TRE VOLTE

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