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Trening intensywny

Complete Strength 6/4/25

Intensywny   25 minuty

Docelowe obszary: Legs

Sprzęt: Resistance Bands, Kettlebells

Silas Eisenback
 		    Dodane przez Trenera Personalnego Silas Eisenback
Complete Strength 6/4/25
Tagi
Treningi w Domowej Siłowni Treningi Nóg Treningi z Taśmami Oporem Treningi z Giriami

Exercises

Seria 1: 2 rund
Shoulder Opener with Band
Shoulder Opener with Band
15 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy
Walking High Knees
❤️ Umiarkowany (Strefa 2)
Walking High Knees
30 sekundy
Butt Kickers
❤️ Umiarkowany (Strefa 2)
Butt Kickers
30 sekundy
Hop in Place
Hop in Place
30 sekundy
Rest
Rest
1 minuta

Seria 2: 3 rund
Kettlebell Swings
Kettlebell Swings
10 powtórzenia
Dumbbell Reverse Lunge
Dumbbell Reverse Lunge
10 powtórzenia
Side to Side Hops
Side to Side Hops
20 powtórzenia
Rest
Rest
1 minuta

Seria 3: 1 runda
Leg Raises
Leg Raises
10 powtórzenia
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.
Push-Ups
10 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 4: 1 runda
Leg Raises
Leg Raises
9 powtórzenia
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.
Push-Ups
9 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 5: 1 runda
Leg Raises
Leg Raises
8 powtórzenia
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.
Push-Ups
8 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 6: 1 runda
Leg Raises
Leg Raises
7 powtórzenia
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.
Push-Ups
7 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 7: 1 runda
Leg Raises
Leg Raises
6 powtórzenia
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.
Push-Ups
6 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 8: 1 runda
Leg Raises
Leg Raises
5 powtórzenia
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.
Push-Ups
5 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 9: 1 runda
Leg Raises
Leg Raises
4 powtórzenia
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.
Push-Ups
4 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 10: 1 runda
Leg Raises
Leg Raises
3 powtórzenia
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.
Push-Ups
3 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 11: 1 runda
Leg Raises
Leg Raises
2 powtórzenia
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.
Push-Ups
2 powtórzenia
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

Seria 12: 1 runda
Leg Raises
Leg Raises
1 powtórzenie
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.
Push-Ups
1 powtórzenie
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.
❤️ Lekki (Strefa 1)
Jog on the Spot
30 sekundy

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Power Systems Kettlebells
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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