Trening umiarkowany

Wednesdays

Umiarkowany Duration 1 h 5 m

Docelowe obszary: Lower Body

Sprzęt: Resistance Bands, Exercise Mat, Stair Machine, Barbell, Dumbbells, Box / Step

Dodane przez Kelon Eason

Tagi

Pełne Treningi na Siłowni Treningi Dolnej Partii Ciała Treningi z Taśmami Oporem Treningi na maszynie schodowej Treningi ze Sztangą Treningi z Hantlami Treningi na skrzyni lub stopniu

Exercises

Seria 1: 1 runda

Shoulder Opener with Band

Shoulder Opener with Band

30 sekundy

30 sekundy

Right Lateral Neck Stretch

Right Lateral Neck Stretch

30 sekundy

Left Lateral Neck Stretch

Left Lateral Neck Stretch

30 sekundy

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 sekundy

Left Arm Cross Stretch

Left Arm Cross Stretch

30 sekundy

Right Arm Cross Stretch

Right Arm Cross Stretch

30 sekundy

30 sekundy

Wide Leg Forward Bend D

Wide Leg Forward Bend D

30 sekundy

Wide Leg Forward Bend C

Wide Leg Forward Bend C

30 sekundy

Right Hip Flexor Stretch

Right Hip Flexor Stretch

30 sekundy

Left Hip Flexor Stretch

Left Hip Flexor Stretch

30 sekundy

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

30 sekundy

Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together.

30 sekundy

Wide Leg Stretches

Wide Leg Stretches

30 sekundy

Seated Wide Angle

Seated Wide Angle

30 sekundy

Wide Left Leg Stretch

Wide Left Leg Stretch

30 sekundy

Wide Right Leg Stretch

Wide Right Leg Stretch

30 sekundy

Rolling Back Stretch

Rolling Back Stretch

30 sekundy

Pretzel Stretches

Pretzel Stretches

30 sekundy

Lying Spinal Twist

Lying Spinal Twist

30 sekundy

1 minuta

Seria 2: 1 runda

❤️ Umiarkowany (Strefa 2)

20 minuty

1 minuta

Seria 3: 1 runda

Barbell Glute Bridge

Barbell Glute Bridge

12 powtórzenia

Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

12 powtórzenia

Dumbbell Step-Ups

Dumbbell Step-Ups

30 sekundy

Barbell Glute Bridge

Barbell Glute Bridge

12 powtórzenia

Barbell Power Squats

Barbell Power Squats

12 powtórzenia

Left Side Plank with Leg Abduction

Left Side Plank with Leg Abduction

12 powtórzenia

Seated Abductions

1 minuta

Seria 4: 1 runda

Barbell Glute Bridge

Barbell Glute Bridge

12 powtórzenia

Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

12 powtórzenia

Dumbbell Step-Ups

Dumbbell Step-Ups

30 sekundy

Barbell Glute Bridge

Barbell Glute Bridge

12 powtórzenia

Barbell Power Squats

Barbell Power Squats

12 powtórzenia

Left Side Plank with Leg Abduction

Left Side Plank with Leg Abduction

12 powtórzenia

Seated Abductions

1 minuta

Seria 5: 1 runda

Barbell Glute Bridge

Barbell Glute Bridge

12 powtórzenia

Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

12 powtórzenia

Dumbbell Step-Ups

Dumbbell Step-Ups

30 sekundy

Barbell Glute Bridge

Barbell Glute Bridge

12 powtórzenia

Barbell Power Squats

Barbell Power Squats

12 powtórzenia

Left Side Plank with Leg Abduction

Left Side Plank with Leg Abduction

12 powtórzenia

Seated Abductions

1 minuta

Seria 6: 1 runda

❤️ Umiarkowany (Strefa 2)

20 minuty

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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.