Trening intensywny

Template

Intensywny Duration 1 h 26 m

Docelowe obszary: Full Body

Sprzęt: Exercise Mat, Chair, Dumbbells, Bench, Resistance Bands

Dodane przez Trenera Personalnego Adam Weber

Tagi

Treningi w Domowej Siłowni Treningi Całego Ciała Treningi na krześle Treningi z Hantlami Treningi na ławce Treningi z Taśmami Oporem

Exercises

Seria 1: 1 runda

Up and Down Neck Tilts

Up and Down Neck Tilts

20 sekundy

Neck Side Rotations

Neck Side Rotations

20 sekundy

Lateral Neck Stretches

Lateral Neck Stretches

20 sekundy

Clockwise Neck Rolls

Clockwise Neck Rolls

15 sekundy

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 sekundy

Shoulder Stretches

Shoulder Stretches

15 sekundy

Shoulder Stretches

Shoulder Stretches

15 sekundy

Overhead Stretches

Overhead Stretches

20 sekundy

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

15 sekundy

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

15 sekundy

Standing Back Bend

Standing Back Bend

20 sekundy

20 sekundy

20 sekundy

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 sekundy

15 sekundy

15 sekundy

Repeat on the left side and continue alternating sides.

15 sekundy

Repeat on the left side and continue alternating sides.

15 sekundy

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 sekundy

Firm your shoulder blades against your back for maximum effect.

20 sekundy

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

20 sekundy

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 sekundy

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 sekundy

Seria 2: 1 runda

20 sekundy

Seated Wide Angle

Seated Wide Angle

20 sekundy

Lying Hamstring Stretches

Lying Hamstring Stretches

15 sekundy

Lying Hamstring Stretches

Lying Hamstring Stretches

15 sekundy

Bicep Stretches

Bicep Stretches

20 sekundy

Seria 3: 1 runda

1 min 15 sek

Cross Leg Obliques

Cross Leg Obliques

1 min 15 sek

1 min 15 sek

Lying Leg Figure Eights

Lying Leg Figure Eights

1 min 15 sek

10 sekundy

Seria 4: 1 runda

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minuta

1 minuta

1 minuta

Repeat on the left side and continue alternating sides.

1 minuta

1 minuta

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuta

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuta

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuta

2 minuty

1 minuta

1 minuta

5 sekundy

Return and repeat.

1 minuta

Spiderman Walks

Spiderman Walks

1 minuta

1 minuta

1 minuta

10 sekundy

Seria 5: 1 runda

1 min 15 sek

1 min 15 sek

Hip Rock N Raises

Hip Rock N Raises

1 min 15 sek

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

1 min 15 sek

10 sekundy

Seria 6: 1 runda

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuta

Alternating Dumbbell Curl to Press

Alternating Dumbbell Curl to Press

2 minuty

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minuta

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuta

Lateral Lunge with Tricep Extension

Lateral Lunge with Tricep Extension

1 minuta

5 sekundy

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minuta

5 sekundy

Seria 7: 1 runda

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minuta

1 minuta

Single Leg Calf Raises

Single Leg Calf Raises

1 minuta

Single Leg Calf Raises

Single Leg Calf Raises

1 minuta

Donkey Calf Raise

Donkey Calf Raise

1 minuta

5 sekundy

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minuta

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuta

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

1 min 30 sek

5 sekundy

Seria 8: 1 runda

Band Squats with Press

Band Squats with Press

1 minuta

Band Bicep Curls

Band Bicep Curls

1 minuta

Walking Abductors And Upright Row with Band

Walking Abductors And Upright Row with Band

1 minuta

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minuta

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minuta

10 sekundy

2 minuty

Donkey Calf Raise

Donkey Calf Raise

2 minuty

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuta

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

Outward Wrist Circles

Outward Wrist Circles

1 minuta

Inward Wrist Circles

Inward Wrist Circles

1 minuta

10 sekundy

Seria 9: 1 runda

1 min 15 sek

1 min 15 sek

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

Reverse Crunches

1 min 15 sek

1 min 15 sek

10 sekundy

Seria 10: 1 runda

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minuta

1 minuta

1 minuta

1 minuta

Develop a rhythm for your punches.

1 minuta

1 minuta

1 minuta

Seria 11: 1 runda

Jump your feet forward to a squat.

1 minuta

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minuta

Jump up explosively, straightening your legs and lifting your torso up.

1 minuta

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.

1 minuta

The Heisman Shuffle

The Heisman Shuffle

1 minuta

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

1 minuta

Hot Style Chair Pose

Hot Style Chair Pose

1 minuta

1 minuta

1 minuta

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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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