Trening umiarkowany

Dynamic Flow

Umiarkowany Duration 50 minuty

Docelowe obszary: Legs

Sprzęt: Exercise Mat

Dodane przez James Cummings

Tagi

Treningi z Ciężarem Własnego Ciała Treningi Nóg

Exercises

Seria 1: 1 runda

1 minuta

Small Forward Arm Circles

Small Forward Arm Circles

1 minuta

1 minuta

1 minuta

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minuta

Lunges with Knee Lifts

Lunges with Knee Lifts

1 minuta

Latersl Lunge With Knee Pull

Latersl Lunge With Knee Pull

1 minuta

Lunges with Rotation

Lunges with Rotation

1 minuta

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

1 minuta

❤️ Umiarkowany (Strefa 2)

1 minuta

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.

1 minuta

Right Twisting Down Dog

Right Twisting Down Dog

1 minuta

1 minuta

1 minuta

Seria 2: 1 runda

Standing Back Bend

Standing Back Bend

45 sekundy

45 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.

45 sekundy

Runner's Lunges

Runner's Lunges

45 sekundy

Runners Lunge Pyramid Arms Up

Runners Lunge Pyramid Arms Up

45 sekundy

Right Hip Flexor Stretch

Right Hip Flexor Stretch

45 sekundy

Right Modified Pyramid

Right Modified Pyramid

45 sekundy

Seria 3: 1 runda

Standing Back Bend

Standing Back Bend

45 sekundy

45 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.

45 sekundy

Runner's Lunges

Runner's Lunges

45 sekundy

Runners Lunge Pyramid Arms Up

Runners Lunge Pyramid Arms Up

45 sekundy

Right Hip Flexor Stretch

Right Hip Flexor Stretch

45 sekundy

Right Modified Pyramid

Right Modified Pyramid

45 sekundy

Seria 4: 1 runda

Standing Back Bend

Standing Back Bend

45 sekundy

45 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.

45 sekundy

Runner's Lunges

Runner's Lunges

45 sekundy

Runners Lunge Pyramid Arms Up

Runners Lunge Pyramid Arms Up

45 sekundy

Right Hip Flexor Stretch

Right Hip Flexor Stretch

45 sekundy

Right Modified Pyramid

Right Modified Pyramid

45 sekundy

Seria 5: 1 runda

Standing Back Bend

Standing Back Bend

45 sekundy

45 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.

45 sekundy

Left Runner's Lunge

Left Runner's Lunge

45 sekundy

Runners Lunge Pyramid Arms Up

Runners Lunge Pyramid Arms Up

45 sekundy

Right Hip Flexor Stretch

Right Hip Flexor Stretch

45 sekundy

Right Modified Pyramid

Right Modified Pyramid

45 sekundy

Seria 6: 1 runda

Standing Back Bend

Standing Back Bend

45 sekundy

45 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.

45 sekundy

Left Runner's Lunge

Left Runner's Lunge

45 sekundy

Runners Lunge Pyramid Arms Up

Runners Lunge Pyramid Arms Up

45 sekundy

Right Hip Flexor Stretch

Right Hip Flexor Stretch

45 sekundy

Right Modified Pyramid

Right Modified Pyramid

45 sekundy

Seria 7: 1 runda

Standing Back Bend

Standing Back Bend

45 sekundy

45 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.

45 sekundy

Left Runner's Lunge

Left Runner's Lunge

45 sekundy

Runners Lunge Pyramid Arms Up

Runners Lunge Pyramid Arms Up

45 sekundy

Right Hip Flexor Stretch

Right Hip Flexor Stretch

45 sekundy

Right Modified Pyramid

Right Modified Pyramid

45 sekundy

Seria 8: 1 runda

30 sekundy

Lying Knee Folds

Lying Knee Folds

1 minuta

Lying Spinal Twist

Lying Spinal Twist

1 minuta

1 minuta

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

1 minuta

Powiązane treningi

35 min 40 sek, Dla początkujących

24 minuty,

37 min 14 sek, Intensywny

25 min 30 sek,

18 min 40 sek, Umiarkowany

47 min 50 sek, Umiarkowany

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Kategorie treningów

Wyróżnione

Utrata wagi

Brzuch i rdzeń

Ciężar ciała

YouTube

Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

Całe ciało