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Trening intensywny

Smoke Session

Intensywny   30 minuty

Docelowe obszary: Lower Body

Sprzęt: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Dodane przez Trenera Personalnego Frank 🇺🇸 🇩🇪
Smoke Session
Tagi
Treningi z Ciężarem Własnego Ciała Treningi Dolnej Partii Ciała
Opis

This is a mix of new and old school. An army smoke session (Physical Training) with a little bit of stretchy muscle love. This will do wonders for your mid section!

Exercises

Seria 1: 1 runda
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.
Jog on the Spot
1 min 30 sek
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.
Jumping Jacks
1 minuta
The Heisman Shuffle
The Heisman Shuffle
1 minuta
Prisoner Squats
Prisoner Squats
1 minuta
Rest
Rest
30 sekundy
1 2 Burpees
1 2 Burpees
1 minuta
Rest
Rest
1 minuta

Seria 2: 1 runda
Jab Cross Hook Elbow Left
❤️ Umiarkowany (Strefa 2)
Jab Cross Hook Elbow Left
1 minuta
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minuta
Upper Cuts
❤️ Umiarkowany (Strefa 2)
Upper Cuts
1 minuta
Cross Knees to Elbows
Cross Knees to Elbows
1 minuta
Elbow Strike, Knee Strike
❤️ Umiarkowany (Strefa 2)
Elbow Strike, Knee Strike
1 minuta
Front Kicks
Front Kicks
1 minuta
Rest
Rest
1 minuta

Seria 3: 1 runda
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 sekundy
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 sekundy
Rest
Rest
15 sekundy
Leg Raises
Leg Raises
30 sekundy
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 sekundy
Rest
Rest
15 sekundy
Sit-Ups
Sit-Ups
1 minuta
Rest
Rest
10 sekundy
Frog Crunches
Frog Crunches
1 minuta
Rest
Rest
10 sekundy
Ankle Grabbers
Ankle Grabbers
30 sekundy
Bent Knee Twists
Bent Knee Twists
1 minuta
Rest
Rest
1 minuta

Seria 4: 1 runda
Push-Up and Rotation
Push-Up and Rotation
30 sekundy
Rest
Rest
15 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.
Plank
30 sekundy
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 sekundy
Rest
Rest
15 sekundy
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
30 sekundy
Reverse Table Top
Reverse Table Top
30 sekundy
Rest
Rest
1 minuta

Seria 5: 1 runda
Double Pigeon
Double Pigeon
1 minuta
Wide Left Leg Stretch
Wide Left Leg Stretch
30 sekundy
Wide Right Leg Stretch
Wide Right Leg Stretch
30 sekundy
Center Leg Stretch
Center Leg Stretch
30 sekundy
Leg Crossover Stretches
Leg Crossover Stretches
1 minuta
Firm your shoulder blades against your back for maximum effect.
Cobra
30 sekundy
Prone Savasana
Prone Savasana
1 minuta

Workout Discussion

20 Sep
Excellent work Frank! Hope you are enjoying your weekend! 💥👍🥳🥰🥳
19 Sep
Gotta flex tha guns Unc!💪🏽💥
19 Sep
I see a lot of smoke around you Frank💪👏

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Kategorie treningów

Wyróżnione

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