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Umiarkowany   20 minuty

Docelowe obszary: Legs

Thandi Cooke
 		    Dodane przez Thandi Cooke
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Exercises

Seria 1: 1 runda
Jog on the Spot
Jog on the Spot
15 sekundy
Rest
Rest
10 sekundy

Seria 2: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy

Seria 3: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy

Seria 4: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy
Rest
Rest
10 sekundy

Seria 5: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy

Seria 6: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy
Rest
Rest
10 sekundy

Seria 7: 1 runda
90-90 Crunch Taps
90-90 Crunch Taps
10 sekundy
Rest
Rest
5 sekundy
Ab Chop Ups
Ab Chop Ups
10 sekundy
Rest
Rest
5 sekundy
Ab Choppers
Ab Choppers
10 sekundy
Rest
Rest
5 sekundy

Seria 8: 1 runda
90-90 Crunch Taps
90-90 Crunch Taps
10 sekundy
Rest
Rest
5 sekundy
Ab Chop Ups
Ab Chop Ups
10 sekundy
Rest
Rest
5 sekundy
Ab Choppers
Ab Choppers
10 sekundy
Rest
Rest
5 sekundy

Seria 9: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy

Seria 10: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy
Rest
Rest
10 sekundy

Seria 11: 1 runda
Push-Ups
Push-Ups
10 sekundy
Rest
Rest
10 sekundy
Plank
Plank
10 sekundy
Rest
Rest
10 sekundy

Seria 12: 1 runda
Push-Ups
Push-Ups
10 sekundy
Rest
Rest
10 sekundy
Plank
Plank
10 sekundy
Rest
Rest
10 sekundy

Seria 13: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy
Rest
Rest
10 sekundy

Seria 14: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy
Rest
Rest
10 sekundy

Seria 15: 1 runda
Cobra
Cobra
10 sekundy
Rest
Rest
5 sekundy
Alternating Side Planks
Alternating Side Planks
10 sekundy
Rest
Rest
5 sekundy
Flying Supermans
Flying Supermans
10 sekundy
Rest
Rest
10 sekundy

Seria 16: 1 runda
Cobra
Cobra
10 sekundy
Rest
Rest
5 sekundy
Alternating Side Planks
Alternating Side Planks
10 sekundy
Rest
Rest
5 sekundy
Flying Supermans
Flying Supermans
10 sekundy
Rest
Rest
10 sekundy

Seria 17: 1 runda
Cobra
Cobra
10 sekundy
Rest
Rest
5 sekundy
Alternating Side Planks
Alternating Side Planks
10 sekundy
Rest
Rest
5 sekundy
Flying Supermans
Flying Supermans
10 sekundy
Rest
Rest
10 sekundy

Seria 18: 1 runda
Jumping Jacks
Jumping Jacks
5 sekundy
Knees to Elbows
Knees to Elbows
5 sekundy
Jumping Lunges
Jumping Lunges
5 sekundy
Side to Side Hops
Side to Side Hops
5 sekundy
Forward Backward Hops
Forward Backward Hops
5 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Clockwise Four Square Hops
Clockwise Four Square Hops
10 sekundy
Jog on the Spot
Jog on the Spot
5 sekundy
Rest
Rest
10 sekundy

Seria 19: 1 runda
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 sekundy
Rest
Rest
5 sekundy
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 sekundy
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 sekundy
Rest
Rest
10 sekundy

Seria 20: 1 runda
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 sekundy
Rest
Rest
5 sekundy
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 sekundy
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 sekundy
Rest
Rest
10 sekundy

Seria 21: 1 runda
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 sekundy
Rest
Rest
5 sekundy
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 sekundy
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 sekundy
Rest
Rest
10 sekundy

Seria 22: 1 runda
Cross Knees to Elbows
Cross Knees to Elbows
10 sekundy
Jumping Jacks
Jumping Jacks
10 sekundy
Rest
Rest
10 sekundy
Squat Jumps
Squat Jumps
10 sekundy
Knees to Elbows
Knees to Elbows
10 sekundy
Rest
Rest
10 sekundy

Seria 23: 1 runda
Cross Knees to Elbows
Cross Knees to Elbows
10 sekundy
Jumping Jacks
Jumping Jacks
10 sekundy
Rest
Rest
10 sekundy
Squat Jumps
Squat Jumps
10 sekundy
Knees to Elbows
Knees to Elbows
10 sekundy
Rest
Rest
10 sekundy

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Kategorie treningów

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Wyróżnione

weight loss

Utrata wagi

abs & core

Brzuch i rdzeń

bodyweight

Ciężar ciała

youtube

YouTube

community created

Stworzone przez społeczność

weightlifting

Podnoszenie ciężarów

interval timers

HIIT

cardio

Cardio

toning

Tonizowanie

full body

Całe ciało

Więcej: Bieganie, Joga i Pilates, Testy kondycyjne, Ramiona, Pośladki i nogi, Rozciąganie, Siła, Jazda na rowerze, Rozgrzewka, Chłodzenie, Medytacja i oddychanie, Niski wpływ, Chodzenie, Wspinaczka skałkowa, Wytrzymałość, Kickboxing, Taniec, Skupione na kobietach, Skupione na mężczyznach, Skupione na seniorach, Problemy zdrowotne, Sezonowe, Pro, Darmowe