Home Workout

UNA SOLAPASSIONE

Campagna Abbonamenti 2019/2020

SSC NAPOLI HOME WORKOUT

During this period of national emergency and collective hardship, SSC Napoli wants to remain in contact with the club's fans and, with the support and expertise of our Coaching Staff, is proud to present the SSC Napoli Home Workout”.

Through a series of six video lessons on home fitness, Bruno Dominici, Dino Tenderini, Massimo Innocenti and Marco Sangermani are helping viewers keep themselves trim at home.

The lessons are split into three difficulty levels – Basic, Intermediate and Advanced, and are available to view for free, exclusively on www.sscnapoli.it.

Our hearts are still beating fast, even from a distance! STAY AT HOME and in shape thanks to your passion for the Azzurri!

Level 1 - BASIC

SITTING DOWN
Thoracic breathing – 8 reps
Thoracic breathing and touching your toes – 8 reps

STANDING UP
Two sets of raising your knees for 30 seconds
Two sets of raising your heels for 30 seconds
Alternating foot stretches out to the side - 10 reps on each side
Alternating foot stretches behind you - 10 reps on each side
Consecutive foot stretches out to the side - 10 reps on each side
Consecutive foot stretches behind you - 10 reps on each side

SITTING DOWN
Dynamic leg extension - 15 reps on each side
Between 8 and 12 squats
Leg extension and hold for 3-5 seconds - 8 reps

Level 2 - BASIC

ON YOUR BACK
Deep breathing - 8 reps
Pelvic movement - 10-12 reps
Knee to chest - 8 reps on each side

QUADS
Spine mobility (CAT) - 10 reps
Alternating arm stretches - 10 on each side
Upper arm circles - 8 reps forwards + 8 reps backwards on each side
Side twist - 8 reps on each side
Knee press-ups - 8-12 reps

ON YOUR BACK
Head rotations - 8 to 12 reps
Sit-ups - 12 to 15 reps
Deep breathing - 8 reps

Level 1 - Intermediate
AEROBIC CIRCUIT 1

30 seconds work + 30 seconds recovery

MORE INTENSE OPTION
45 seconds work + 15 seconds recovery

Carry out the drills two, three or four times depending on your fitness, with a 2m30 recovery time between each set

LEVEL 2 - INTERMEDIATE
AEROBIC CIRCUIT 2

30 seconds work + 30 seconds recovery

MORE INTENSE OPTION
45 seconds work + 15 seconds recovery

Carry out the drills two, three or four times depending on your fitness, with a 2m30 recovery time between each set

LEVEL 1 - ADVANCED

Do each exercise for 20 seconds with 10 seconds rest
The circuit lasts four minutes
Do the circuit twice

LEVEL 1 - ADVANCED
AEROBIC CIRCUIT

Three options
A) 30 seconds work + 30 seconds recovery
B) 30 seconds work + 15 seconds recovery
C) 45 seconds work + 15 seconds recovery

Carry out the drills two, three or four times depending on your fitness