Trening intensywny

Sampler Platter

Intensywny Duration 54 minuty

Docelowe obszary: Legs, Core

Sprzęt: Exercise Mat, Chair, Dumbbells, Box / Step, Jump Rope

Dodane przez Trenera Personalnego Adam Weber

Tagi

Treningi w Domowej Siłowni Treningi Nóg Treningi na krześle Treningi z Hantlami Treningi na skrzyni lub stopniu Treningi ze skakanką

Exercises

Seria 1: 1 runda

Neck Side Rotations

Neck Side Rotations

20 sekundy

Lateral Neck Stretches

Lateral Neck Stretches

20 sekundy

Clockwise Neck Rolls

Clockwise Neck Rolls

20 sekundy

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

20 sekundy

20 sekundy

Seated Forward Bend

Seated Forward Bend

20 sekundy

Wide Leg Stretches

Wide Leg Stretches

20 sekundy

Wide Right Leg Stretch

Wide Right Leg Stretch

20 sekundy

Wide Left Leg Stretch

Wide Left Leg Stretch

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

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

20 sekundy

Right Pigeon Leg

Right Pigeon Leg

20 sekundy

Left Pigeon Leg

Left Pigeon Leg

20 sekundy

20 sekundy

1 minuta

Seria 2: 1 runda

1 minuta

Cross Leg Obliques

Cross Leg Obliques

1 minuta

1 minuta

1 minuta

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

Seria 3: 1 runda

1 minuta

1 minuta

Hip Rock N Raises

Hip Rock N Raises

1 minuta

Lying Leg Figure Eights

Lying Leg Figure Eights

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

Elbow Scissor Kicks

Elbow Scissor Kicks

1 minuta

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

1 minuta

Standing Calf Raises

Standing Calf Raises

1 minuta

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuta

Seria 5: 1 runda

Dips with Leg Extension

Dips with Leg Extension

1 minuta

Spiderman Push-Ups

Spiderman Push-Ups

1 minuta

Circular Push-Ups

Circular Push-Ups

1 minuta

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

1 minuta

1 minuta

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuta

Seria 6: 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

2 minuty

Seria 7: 1 runda

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuta

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minuta

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minuta

1 minuta

Seated Calf Raise

Seated Calf Raise

1 minuta

Donkey Calf Raise

Donkey Calf Raise

1 minuta

Seria 8: 1 runda

1 minuta

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 minuta

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minuta

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuta

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

1 minuta

Seria 9: 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

1 minuta

1 minuta

Scissor Jump Rope

Scissor Jump Rope

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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