Trening umiarkowany

Total body

Umiarkowany Duration 25 minuty

Docelowe obszary: Legs, Glutes

Sprzęt: Kettlebells, Dumbbells, Wall, Exercise Mat

Dodane przez Kory Obenshain

Tagi

Treningi w Domowej Siłowni Treningi Nóg Treningi z Giriami Treningi z Hantlami Treningi ze ścianą

Exercises

Seria 1: 2 rund

Kettlebell Squat to Upright Row

Kettlebell Squat to Upright Row

40 sekundy

Tricep Kickbacks

Tricep Kickbacks

40 sekundy

Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.

Dumbbell Push Press

30 sekundy

1 minuta

40 sekundy

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

40 sekundy

40 sekundy

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

40 sekundy

Kettlebell Deadlifts

Kettlebell Deadlifts

40 sekundy

40 sekundy

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

40 sekundy

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

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

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

Lie on your back with your knees bent and your hands behind neck. Inhale.

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

10 sekundy

Seria 2: 1 runda

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 sekundy

30 sekundy

40 sekundy

10 sekundy

Right Half Pigeon

Right Half Pigeon

30 sekundy

Left Half Pigeon

Left Half Pigeon

30 sekundy

Lying Spinal Twist

Lying Spinal Twist

1 minuta

50 sekundy

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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.

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