Trening intensywny

Adoption

Intensywny Duration 17 minuty

Docelowe obszary: Legs, Glutes

Sprzęt: Stability Ball, Pull Up Bar

Dodane przez Michael Lauritzen

Tagi

Treningi w Domowej Siłowni Treningi Nóg Treningi z piłką do ćwiczeń Treningi na Drążku do Podciągania

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.

20 sekundy

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 sekundy

15 sekundy

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

20 sekundy

15 sekundy

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

20 sekundy

15 sekundy

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

20 sekundy

15 sekundy

Back Extension on Ball

Back Extension on Ball

20 sekundy

15 sekundy

20 sekundy

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.

20 sekundy

15 sekundy

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

30 sekundy

15 sekundy

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

30 sekundy

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.

30 sekundy

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.

30 sekundy

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.

30 sekundy

15 sekundy

30 sekundy

15 sekundy

30 sekundy

15 sekundy

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

30 sekundy

15 sekundy

Seria 3: 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.

30 sekundy

15 sekundy

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

30 sekundy

15 sekundy

30 sekundy

15 sekundy

30 sekundy

15 sekundy

30 sekundy

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.

30 sekundy

15 sekundy

High Plank and Knee Draws

High Plank and Knee Draws

30 sekundy

15 sekundy

If you're not feeling enough stretch, walk your heels closer toward your body.

30 sekundy

15 sekundy

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7 Min Replacement

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Ciężar ciała

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Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

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