Trening umiarkowany

HIIT

Umiarkowany Duration 30 minuty

Docelowe obszary: Legs

Sprzęt: Treadmill, Cardio Machine, Dumbbells, Stationary Bike

Dodane przez Kar Reev

Tagi

Pełne Treningi na Siłowni Treningi Nóg Treningi na bieżni Treningi na maszynach cardio Treningi z Hantlami Treningi na rowerze stacjonarnym

Exercises

Seria 1: 1 runda

❤️ Lekki (Strefa 1)

1 minuta

Treadmill Slow Jogging

❤️ Lekki (Strefa 1)

Treadmill Slow Jogging

2 minuty

Treadmill Running

Treadmill Running

2 minuty

Seria 2: 1 runda

10 sekundy

Seria 3: 1 runda

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 sekundy

10 sekundy

30 sekundy

30 sekundy

20 sekundy

Seria 4: 1 runda

❤️ Bardzo Trudny (Strefa 4)

1 minuta

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 sekundy

Treadmill Slow Jogging

❤️ Lekki (Strefa 1)

Treadmill Slow Jogging

1 minuta

Seria 5: 1 runda

10 sekundy

Seria 6: 1 runda

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 sekundy

5 sekundy

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 sekundy

Seria 7: 1 runda

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 sekundy

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 sekundy

10 sekundy

Seria 8: 1 runda

❤️ Bardzo Trudny (Strefa 4)

1 minuta

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 sekundy

Treadmill Slow Jogging

❤️ Lekki (Strefa 1)

Treadmill Slow Jogging

1 minuta

Seria 9: 1 runda

Tricep Push-Ups

Tricep Push-Ups

30 sekundy

10 sekundy

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 sekundy

Seria 10: 1 runda

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 sekundy

Right Side Plank

Right Side Plank

30 sekundy

Left Side Plank

Left Side Plank

30 sekundy

Seria 11: 1 runda

❤️ Bardzo Trudny (Strefa 4)

1 minuta

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 sekundy

Treadmill Slow Jogging

❤️ Lekki (Strefa 1)

Treadmill Slow Jogging

1 minuta

Seria 12: 1 runda

30 sekundy

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 sekundy

Reverse Lunge to Right Side Lunges

Reverse Lunge to Right Side Lunges

30 sekundy

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

30 sekundy

5 sekundy

Seria 13: 1 runda

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 sekundy

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 sekundy

10 sekundy

Seria 14: 1 runda

❤️ Umiarkowany (Strefa 2)

30 sekundy

❤️ Intensywny (Strefa 3)

30 sekundy

Standing Cycling

❤️ Umiarkowany (Strefa 2)

Standing Cycling

30 sekundy

Seria 15: 1 runda

10 sekundy

The Heisman Shuffle

The Heisman Shuffle

30 sekundy

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

30 sekundy

Seria 16: 1 runda

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 sekundy

Seria 17: 1 runda

❤️ Umiarkowany (Strefa 2)

30 sekundy

❤️ Intensywny (Strefa 3)

30 sekundy

Standing Cycling

❤️ Umiarkowany (Strefa 2)

Standing Cycling

30 sekundy

Seria 18: 1 runda

Cool Down Cycling

❤️ Lekki (Strefa 1)

Cool Down Cycling

2 minuty

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Quickdraw Adjustable Dumbbells

Najlepszy Wybór dla tego Treningu

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.