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 (2×53#)
• 40x Push-ups from KB handles
• 30x Double KB snatch (2×36#)
• 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 (2×53#/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. È un buon modo per acquisire una notevole resistenza muscolare e cardiovascolare, nonché perdere moltissimo grasso, conservando la massa muscolare.