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Trening umiarkowany

HIIt1

Umiarkowany   39 minuty

Docelowe obszary: Full Body

Sprzęt: Dumbbells, Kettlebells

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HIIt1
Tagi
Treningi w Domowej Siłowni Treningi Całego Ciała Treningi z Hantlami Treningi z Giriami
Opis

1st

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.
❤️ Umiarkowany (Strefa 2)
Jumping Jacks
40 sekundy
Rest
Rest
20 sekundy
Jump your feet forward to a squat.
Burpees
40 sekundy
Rest
Rest
20 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
40 sekundy
Rest
Rest
20 sekundy
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
40 sekundy
Rest
Rest
20 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.
❤️ Umiarkowany (Strefa 2)
Jumping Jacks
40 sekundy
Rest
Rest
20 sekundy
Jump your feet forward to a squat.
Burpees
40 sekundy
Rest
Rest
20 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
40 sekundy
Rest
Rest
20 sekundy
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
40 sekundy
Rest
Rest
20 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.
Jumping Jacks
40 sekundy
Rest
Rest
20 sekundy
Jump your feet forward to a squat.
Burpees
40 sekundy
Rest
Rest
20 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
40 sekundy
Rest
Rest
20 sekundy
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
40 sekundy

Seria 2: 1 runda
Rest
Rest
1 minuta

Seria 3: 1 runda
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
40 sekundy
Rest
Rest
20 sekundy
Alternating Bent Over Rows
Alternating Bent Over Rows
40 sekundy
Rest
Rest
20 sekundy
Bear Crawls
Bear Crawls
40 sekundy
Rest
Rest
20 sekundy
Alternating Kettlebell Swings
Alternating Kettlebell Swings
40 sekundy
Rest
Rest
20 sekundy
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
40 sekundy
Rest
Rest
20 sekundy
Alternating Bent Over Rows
Alternating Bent Over Rows
40 sekundy
Rest
Rest
20 sekundy
Bear Crawls
Bear Crawls
40 sekundy
Rest
Rest
20 sekundy
Alternating Kettlebell Swings
Alternating Kettlebell Swings
40 sekundy
Rest
Rest
20 sekundy
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
40 sekundy
Rest
Rest
20 sekundy
Alternating Bent Over Rows
Alternating Bent Over Rows
40 sekundy
Rest
Rest
20 sekundy
Bear Crawls
Bear Crawls
40 sekundy
Rest
Rest
20 sekundy
Alternating Kettlebell Swings
Alternating Kettlebell Swings
40 sekundy

Seria 4: 1 runda
Rest
Rest
1 minuta

Seria 5: 1 runda
Alternating Lateral Lunges with Kettlebell
Alternating Lateral Lunges with Kettlebell
40 sekundy
Rest
Rest
20 sekundy
Kettlebell Goblet Squats
Kettlebell Goblet Squats
40 sekundy
Rest
Rest
20 sekundy
Lying Right Leg Circles
Lying Right Leg Circles
40 sekundy
Lying Left Leg Circles
Lying Left Leg Circles
40 sekundy
Rest
Rest
20 sekundy
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 sekundy
Rest
Rest
20 sekundy
Alternating Lateral Lunges with Kettlebell
Alternating Lateral Lunges with Kettlebell
40 sekundy
Rest
Rest
20 sekundy
Kettlebell Goblet Squats
Kettlebell Goblet Squats
40 sekundy
Rest
Rest
20 sekundy
Lying Right Leg Circles
Lying Right Leg Circles
40 sekundy
Lying Left Leg Circles
Lying Left Leg Circles
40 sekundy
Rest
Rest
20 sekundy
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 sekundy
Rest
Rest
20 sekundy
Alternating Lateral Lunges with Kettlebell
Alternating Lateral Lunges with Kettlebell
40 sekundy
Rest
Rest
20 sekundy
Kettlebell Goblet Squats
Kettlebell Goblet Squats
40 sekundy
Rest
Rest
20 sekundy
Lying Right Leg Circles
Lying Right Leg Circles
40 sekundy
Lying Left Leg Circles
Lying Left Leg Circles
40 sekundy
Rest
Rest
20 sekundy
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 sekundy

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Quickdraw Adjustable Dumbbells

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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