Trening intensywny

Leg Day

Intensywny Duration 1 h 3 m

Docelowe obszary: Lower Body, Core

Sprzęt: Bench, Wall, Chair, Box / Step, Exercise Mat, Dumbbells

Dodane przez Aleks Szara

Tagi

Treningi w Domowej Siłowni Treningi Dolnej Partii Ciała Treningi na ławce Treningi ze ścianą Treningi na krześle Treningi na skrzyni lub stopniu Treningi z Hantlami

Opis

Do Tuesday, Thursday and Saturday. Ends with ab workout.

Exercises

Seria 1: 1 runda

Warm-Up Cycling

❤️ Lekki (Strefa 1)

Warm-Up Cycling

5 minuty

Seria 2: 2 rund

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 minuta

Weighted Bridge Hold

Weighted Bridge Hold

1 minuta

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minuta

Dumbbell Romanian Deadlifts

Dumbbell Romanian Deadlifts

1 minuta

Right Romanian Kettlebell Deadlifts

Right Romanian Kettlebell Deadlifts

30 sekundy

Left Romanian Kettlebell Deadlifts

Left Romanian Kettlebell Deadlifts

30 sekundy

30 sekundy

Seria 3: 2 rund

Bulgarian Split Squats

❤️ Umiarkowany (Strefa 2)

Bulgarian Split Squats

1 minuta

Dumbbell Step-Ups

Dumbbell Step-Ups

1 minuta

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

Dumbbell Squats

1 minuta

Step your feet together, back to a standing position. Keep your body upright while alternating legs.

1 minuta

Horizontal Goblet Squats

Horizontal Goblet Squats

1 minuta

1 minuta

30 sekundy

Seria 4: 1 runda

1 minuta

Lying Left Leg Lifts

Lying Left Leg Lifts

30 sekundy

Lying Right Leg Lifts

Lying Right Leg Lifts

30 sekundy

1 minuta

1 minuta

thigh toner squeezes

30 sekundy

Seria 5: 1 runda

Weighted Sumo Squats

Weighted Sumo Squats

1 minuta

Pilates Left Side-Lying Leg Lifts

Pilates Left Side-Lying Leg Lifts

30 sekundy

Pilates Right Side-Lying Leg Lifts

Pilates Right Side-Lying Leg Lifts

30 sekundy

Wall Sits with Heel Ups

Wall Sits with Heel Ups

30 sekundy

Wall Sits with Knee Raises

Wall Sits with Knee Raises

30 sekundy

1 minuta

thigh toner squeezes and holds

30 sekundy

Seria 6: 2 rund

Hanging Knee Raises

Hanging Knee Raises

1 minuta

Hanging L Raises

Hanging L Raises

1 minuta

1 minuta

done with ab wheel

1 minuta

Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.

1 minuta

Weighted Russian Twists

1 minuta

Dumbbell Side Bends

Dumbbell Side Bends

1 min 30 sek

30 sekundy

Seria 7: 2 rund

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

30 sekundy

Right Side Plank

Right Side Plank

30 sekundy

Left Side Plank

Left Side Plank

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.

30 sekundy

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

30 sekundy

30 sekundy

Dumbbell Side Bends

Dumbbell Side Bends

1 min 30 sek

Pojawia się w

Pośladki i nogi

Brzuch i rdzeń

Powiązane treningi

20 min 45 sek, Intensywny

54 min 18 sek, Umiarkowany

35 min 57 sek, Intensywny

56 min 35 sek, Intensywny

19 minuty, Intensywny

31 min 12 sek, Umiarkowany

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.

Treningi z tym samym sprzętem

49 min 22 sek, Umiarkowany

Upper Body Bench Workout

Upper Body Bench Workout

24 minuty, Dla początkujących

Full Body Bench Workout

Full Body Bench Workout

48 minuty, Dla początkujących

Bodyweight Weightlifting Kickboxing Chair Exercises Stretching Yoga

Bodyweight Weightlifting Kickboxing Chair Exercises Stretching Yoga

20 min 20 sek, Intensywny

Gilly's Circuit 1 Beg.

Gilly's Circuit 1 Beg.

23 minuty, Umiarkowany