SPACCA TUTTO - TOTAL BODY (45 Minuti)| Cotto al Dente

Allenamento total body
Livello: avanzato, alta intensità
Muscoli: total body
Serve solo un tappetino
SPACCA ADDOME (10 Minuti)

30 sec LEG HOLD CIRCLE (faccio cerchi con le due gambe)
30 sec SWIMMER LEG HOLD
30 sec SCISSOR ORIZZONTALE
30 sec OBLIQUE LEG RAISE
30 sec FROG REVERSE CRUNCH
30 sec LEG RAISE
30 sec REST
30 sec TUCK CRUNCH
30 sec CRUNCH 90
30 sec CRUNCH RONALDO
30 sec CROSS TOE TOUCH (libro braccia alternate)
30 sec HEEL TAP GAMBE 90
30 sec BICYCLE
30 sec REST
30 sec PLANK JACK SALTELLO
30 sec TWIST PLANK
30 sec SIDE PLANK DX
30 sec SIDE PLANK SN
30 sec PLANK DINAMICO
30 sec KARATE KID

SPACCA GAMBE (8 Minuti e 30 sec)
20 sec PULSE SQUAT
10 sec REST

20 sec SQUAT JUMP
10 sec WALL SIT
DA RIFARE 2 VOLTE
15 SEC REST

20 sec SQUAT IN/OUT
10 sec ½ BURPEES
DA RIFARE 3 VOLTEù
15 SEC REST

20 sec 2 SKIP + STAR JUMP
10 sec REST
20 sec 2 SKATER + 2 DROP SQUAT
10 sec REST
DA RIFARE 3 VOLTE
15 SEC REST

20 sec AFFONDO ANTERIORE DX
10 sec GRANCHIO
20 sec AFFONDO ANTERIORE SN
10 sec GRANCHIO
20 sec LUNGE JUMP
10 sec REST

SPACCA PARTE ALTA (8 minuti e 30)
20 sec PUSH UP T-ROTATION
10 sec REST

20 sec COMMANDO
10 sec SUPERMAN DINAMICO
DA RIFARE 2 VOLTE
15 SEC REST

20 sec SFINGE
10 sec SPIDER PUSH UP
DA RIFARE 3 VOLTE
15 SEC REST

20 sec 2 SHOULDER TAP + 2 MOUNTAIN CLIMBERS
10 sec REST
20 sec BURPEES
10 sec REST
DA RIFARE 4 VOLTE
15 SEC REST

20 sec DEEP
10 sec DONKEY
DA RIFARE 2 VOLTE

20 sec PUSH UP GAMBA SINGOLA
10 sec REST

SPACCA TUTT0 (8 Minuti e 30)
20 sec BURPEES
10sec REST

20 sec TWIST PLANK SHOULDER
10 sec PUSH UP DX/SN
DA RIFARE 2 VOLTE
15 SEC REST

20 sec PULSE LUNGE DX (rimango in pulsato)
10 sec SKIP
20 sec PULSE LUNGE SN (rimango in pulsato)
10 sec SKIP
20 sec PULSE SUMO (rimango in pulsato)
10 sec SKIP
15 SEC REST

20 sec BREAK DANCER
10 sec REST
20 sec KNEE TO SQUAT
10 sec REST
DA RIFARE 3 VOLTE
15 SEC REST

20 sec SIDE PLANK dx e sn
10 sec SIDE PLANK CRUNCH
DA RIPETERE DUE VOLTE
20 sec MOUNTAIN CLIMBERS
10 sec REST

CIRCUITO SATISFACTION (4 Minuti)
40 sec 4 JUMPING JACK + 2 LONG JUMP
20 sec PLANK
40 sec SKIP BRACCIA ALTE
20 sec PLANK DINAMICO
40 sec 4 LUNGE + 2 DROP SQUAT
20 sec PLANK
40 sec LATERAL JUMP BURPEES
20 sec PLANK DINAMICO