Trening umiarkowany

Cardio

Umiarkowany Duration 44 minuty

Docelowe obszary: Legs

Sprzęt: Jump Rope, Dumbbells, Bench, Medicine Ball, Foam Roller

Dodane przez Almero Kok

Tagi

Pełne Treningi na Siłowni Treningi Nóg Treningi ze skakanką Treningi z Hantlami Treningi na ławce Treningi z piłką lekarską Treningi z wałkiem do masażu

Exercises

Seria 1: 1 runda

1 minuta

10 sekundy

Repeat on alternating sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky.

Alternating Side Reaches

1 minuta

10 sekundy

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

1 minuta

10 sekundy

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

1 minuta

10 sekundy

1 minuta

1 minuta

Seria 2: 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

2 minuty

15 sekundy

Jump your feet forward to a squat.

30 powtórzenia

20 sekundy

Basketball Shots

Basketball Shots

1 minuta

15 sekundy

2 minuty

15 sekundy

Cross Knees to Elbows

Cross Knees to Elbows

1 minuta

1 minuta

Seria 3: 1 runda

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

1 minuta

15 sekundy

1 minuta

15 sekundy

1 minuta

15 sekundy

1 min 15 sek

15 sekundy

1 minuta

1 minuta

Seria 4: 1 runda

1 minuta

15 sekundy

Develop a rhythm for your punches.

1 min 30 sek

15 sekundy

For more intensity, jog lightly or do lunges in between high knees.

1 min 15 sek

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.

1 minuta

15 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.

45 sekundy

1 minuta

Seria 5: 1 runda

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Ciężary: Umiarkowany

Alternating Bicep Curls

25 powtórzenia

15 sekundy

Bench Skull Crusher

Bench Skull Crusher

20 powtórzenia

15 sekundy

Flying Supermans

Flying Supermans

1 minuta

15 sekundy

Dumbbell Shrugs

Dumbbell Shrugs

20 powtórzenia

15 sekundy

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minuta

1 minuta

Seria 6: 1 runda

1 minuta

15 sekundy

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.

20 powtórzenia

15 sekundy

20 powtórzenia

15 sekundy

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuta

15 sekundy

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

20 powtórzenia

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41 min 30 sek, Umiarkowany

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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.