Trening intensywny

Starter - Lower

Intensywny Duration 23 minuty

Docelowe obszary: Legs, Glutes

Sprzęt: Chair, Dumbbells, Wall, Exercise Mat

Dodane przez Esteve K

Tagi

Treningi w Domowej Siłowni Treningi Nóg Treningi na krześle Treningi z Hantlami Treningi ze ścianą

Opis

Lower (legs, glutes and hips). Method 1: more challenging weight: Do in sets 12 then 10 then 8 then 6 unless otherwise indicated Method 2: moderate weight: each set do 15 to 12 reps

Exercises

Seria 1: 1 runda

Marching Hip Flexor

Marching Hip Flexor

25 sekundy

Prone Hip Extension

Prone Hip Extension

30 sekundy

Without much movement through your body, lift one leg to the side.

Lateral Leg Lifts

30 sekundy

25 sekundy

30 sekundy

Side Lunge Warm Up

Side Lunge Warm Up

25 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.

25 sekundy

10 sekundy

Seria 2: 3 rund

Dumbbell Deadlifts

Dumbbell Deadlifts

12 powtórzenia

20 sekundy

Seria 3: 1 runda

45 sekundy

Seria 4: 3 rund

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

12 powtórzenia

20 sekundy

Seria 5: 1 runda

45 sekundy

Seria 6: 3 rund

Dumbbell Side Lunge (Left)

Dumbbell Side Lunge (Left)

12 powtórzenia

10 sekundy

Dumbbell Side Lunge (Right)

Dumbbell Side Lunge (Right)

12 powtórzenia

20 sekundy

Seria 7: 1 runda

45 sekundy

Seria 8: 3 rund

12 powtórzenia

20 sekundy

Seria 9: 1 runda

30 sekundy

30 sekundy

Wall Calf Stretches

Wall Calf Stretches

30 sekundy

Seated Hamstring Stretch

Seated Hamstring Stretch

45 sekundy

Both sides 8 sec each then switch

30 sekundy

Pretzel Stretches

Pretzel Stretches

25 sekundy

Upward Facing Dog

Upward Facing Dog

25 sekundy

Big Toe Forward Bend

Big Toe Forward Bend

25 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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