Trening intensywny

Str/Wt

Intensywny Duration 56 minuty

Docelowe obszary: Legs, Core

Sprzęt: Exercise Mat, Chair, Dumbbells, Bench

Dodane przez Trenera Personalnego Adam Weber

Tagi

Treningi w Domowej Siłowni Treningi Nóg Treningi na krześle Treningi z Hantlami Treningi na ławce

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

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 minuta

Cross Leg Obliques

Cross Leg Obliques

1 minuta

1 minuta

1 minuta

1 minuta

1 minuta

Seria 4: 1 runda

1 minuta

1 minuta

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

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

Return and repeat.

1 minuta

Seria 5: 1 runda

1 minuta

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuta

Hip Rock N Raises

Hip Rock N Raises

1 minuta

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 minuta

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

Reverse Crunches

1 minuta

1 minuta

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 Sumo Squats

Dumbbell Sumo Squats

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

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minuta

Single Leg Calf Raises

Single Leg Calf Raises

1 minuta

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuta

Single Leg Calf Raises

Single Leg Calf Raises

1 minuta

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

Donkey Calf Raise

Donkey Calf Raise

1 minuta

1 min 30 sek

5 sekundy

Seria 8: 1 runda

Push-Up Bird Dog

Push-Up Bird Dog

1 minuta

Plyo Side Lunges to Touch

Plyo Side Lunges to Touch

1 minuta

Dips with Leg Extension

Dips with Leg Extension

1 minuta

Jump your feet forward to a squat.

1 minuta

Explosive Mountain Climbers

Explosive Mountain Climbers

1 minuta

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

1 minuta

Powiązane treningi

55 min 55 sek, Intensywny

1 godzina, Intensywny

55 minuty, Intensywny

1 godzina, Intensywny

1 godzina, Intensywny

54 min 55 sek, Intensywny

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

Finish Line - Uprighter (Back, Core And Balance)

Finish Line - Uprighter (Back, Core And Balance)

38 min 30 sek, Intensywny

45-Minute Booty Workout 🍑 Pilates + Weights for Toned Glutes | Sculpt and Strengthen

45-Minute Booty Workout 🍑 Pilates + Weights for Toned Glutes | Sculpt and Strengthen

45 min 40 sek, Umiarkowany

20 minuty, Umiarkowany

Hamstring Workout

Hamstring Workout

32 min 45 sek, Umiarkowany

MODIFIED FITNESS

MODIFIED FITNESS

35 minuty, Dla początkujących

56 min 20 sek, Intensywny