15 Allenamenti Funzionali a Circuito

15 Allenamenti Funzionali a Circuito

In questo articolo vi forniremo 15 allenamenti funzionali a circuito da provare. Potete scegliere tra queste 4 tipologie di allenamento diverse:

  • CORPO LIBERO
  • KETTLEBELL
  • STRONGMAN
  • TABATA

CORPO LIBERO

Allenamento 1

  • 30 rounds
  • 2x Pistols, left leg
  • 2x Pistols, right leg
  • 1x Muscle-up

Allenamento 2

  • Max rounds in 20 minutes
  • 30x Double-unders
  • 15x Pull-ups
  • 15x Push-ups
  • Run 100m

Allenamento 3

  • 3 rounds
  • Run 400m
  • 20x Pull-ups
  • 20x Push-ups
  • 20x Burpees
  • 20x Squats
  • 20x Walking lunge steps, each leg

Allenamento 4

  • Max rounds in 20 minutes
  • 25x Squats
  • 20x Push-ups
  • 15x Box jumps (24 inch)
  • 10x Burpees
  • 5x Pull-ups

Allenamento 5

  • 5 rounds
  • 10x Strict pull-ups
  • 30x Squats
  • 50x Double-unders

KETTLEBELL

Allenamento 6

  • For time
  • Row 1000m
  • 50x Double KB swing (2x53#)
  • 40x Push-ups from KB handles
  • 30x Double KB snatch (2x36#)
  • 20x Pull-ups
  • Run 400m

Allenamento 7

  • 10 rounds
  • KB Snatch (53#/36#) 10-9-8-7-6-5-4-3-2-1x
  • Burpee 1-2-3-4-5-6-7-8-9-10x
  • KB thruster (2x53#/36#) 10-9-8-7-6-5-4-3-2-1x

STRONGMAN

Allenamento 8

  • 3 rounds
  • 5x Tire flip (2x bw)
  • 15x Burpees
  • 4x Tire flip (3x bw)
  • 10x Burpees
  • 3x Tire flip (4x bw)
  • 5x Burpees
  • riposo 2 minuti al termine del giro

Allenamento 9

  • 10 rounds
  • 1x Atlas stone (75-85% bw) ground to platform set at 3/4 of your height
  • 2x Deadlift (97% 1RM)
  • 1x Log clean & press (1RM)
  • Riposo 2 minuti al termine del giro

TABATA

Allenamento 10

Tabata Up Yours

  • For max reps
  • Deadlift (135#/95#) 8x[20:10]
  • Rest 4 minutes
  • Push press (75#/55#) 8x[20:10]
  • Rest 4 minutes
  • Box jumps (20/16 inch) 8x[20:10]
  • Rest 4 minutes
  • Ball slam (30#/20#) 8x[20:10]

Allenamento 11

For max reps/cals

  • Double KB thrusters (36#/24#) 8x[20:10]
  • Rest 3 minutes
  • Row or Airdyne 8x[20:10]
  • Rest 4 minutes
  • Double-unders 8x[20:10]

TRIPLET

Allenamento 12

3 rounds

  • 30x Double KB swings (53#/36#)
  • 25x Chest to bar pull-ups
  • 20x Double KB shoulder to overhead (53#/36#)

Allenamento 13

10 rounds

  • 10x Shoulder press (95#/55#)
  • 15x Pull-ups
  • 20x Sit-ups (feet anchored)

Allenamento 14

  • For time
  • 50x Pull-ups, strict
  • 100x Push-ups, release hands from floor at bottom of each rep
  • Run 5K

Allenamento 15

  • 3 rounds, 21-15-9x reps
  • Pull-ups
  • Atomic push-ups (Indo board optional)
  • Thrusters (45#)

Se non siete avezzi con i circuiti provatene uno, magari dopo la vostra seduta di allenamento con i pesi, cercando di non duplicare gli esercizi indicati nei circuiti. E' un buon modo per acquisire una notevole resistenza muscolare e cardiovascolare, nonché perdere moltissimo grasso, conservando la massa muscolare.

Scritto da: ABC Staff

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