Trening intensywny

Full Body

Intensywny Duration 24 minuty

Docelowe obszary: Full Body

Sprzęt: Exercise Mat, Kettlebells, Dumbbells

Dodane przez Bruno Silva

Tagi

Treningi w Domowej Siłowni Treningi Całego Ciała Treningi z Giriami Treningi z Hantlami

Exercises

Seria 1: 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.

1 minuta

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.

1 minuta

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 sekundy

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 sekundy

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

10 powtórzenia

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

15 powtórzenia

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

15 powtórzenia

Plank with Shoulder Taps

Plank with Shoulder Taps

45 sekundy

Then drop your head, round your spine and arch your back. Repeat.

30 sekundy

Seria 2: 3 rund

Kettlebell Goblet Squats

Kettlebell Goblet Squats

12 powtórzenia

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.

12 powtórzenia

12 powtórzenia

Dumbbell Back Row

Dumbbell Back Row

20 powtórzenia

20 powtórzenia

Plank with Shoulder Taps

Plank with Shoulder Taps

45 sekundy

Seria 3: 1 runda

Standing Forward Bend

Standing Forward Bend

1 minuta

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

1 minuta

Seated Leg Stretch

Seated Leg Stretch

1 minuta

right leg

Seated Leg Stretch

Seated Leg Stretch

1 minuta

left leg

Stretch your arms overhead with palms on the ground.

1 minuta

Firm your shoulder blades against your back for maximum effect.

1 minuta

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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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