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Trening umiarkowany

Work Out 1

Umiarkowany   29 minuty

Docelowe obszary: Full Body

Sprzęt: Dumbbells

Jen Schull
 		    Dodane przez Jen Schull
Work Out 1
Tagi
Treningi w Domowej Siłowni Treningi Całego Ciała 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.
Jumping Jacks
1 minuta
Rest
Rest
30 sekundy
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minuta
Rest
Rest
35 sekundy
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
15 sekundy
Rest
Rest
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
35 sekundy
Rest
Rest
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.
Plank
30 sekundy

Seria 2: 1 runda
Rest
Rest
1 minuta
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
1 minuta
Rest
Rest
1 minuta
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
Rest
Rest
30 sekundy
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
15 sekundy
Rest
Rest
30 sekundy
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
1 minuta
Rest
Rest
15 sekundy
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 sekundy
Rest
Rest
40 sekundy
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 sekundy
Rest
Rest
1 minuta

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.
Jumping Jacks
1 minuta
Rest
Rest
30 sekundy
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minuta
Rest
Rest
35 sekundy
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
15 sekundy
Rest
Rest
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
35 sekundy
Rest
Rest
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.
Plank
30 sekundy

Seria 4: 1 runda
Rest
Rest
1 minuta
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
1 minuta
Rest
Rest
1 minuta
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
Rest
Rest
30 sekundy
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
15 sekundy
Rest
Rest
30 sekundy
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
1 minuta
Rest
Rest
15 sekundy
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 sekundy
Rest
Rest
40 sekundy
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 sekundy
Rest
Rest
1 minuta

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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